BUILT FOR WAR – PHASE 9
Wave loading:
Wave loading is somewhat similar to the classical “pyramiding” training protocol where you start with higher reps on an exercise and slowly work down to low reps over many sets and with wave loading you usually repeat the wave.
7/5/3 Wave Sequence
- Set #1: 7 reps
- Set #2: 5 reps
- Set #3: 3 reps
- Set #4: 5 reps
- Set #5: 7 reps
7/5/3/5/7 waves (75-90%): The 7/5/3/5/7 wave loading approach represents one of the best compromises between strength and size gains. The 3/2/1 method will give you a lot of strength and some size gains, but 7/5/3/5/7 will give you good strength and size gains.
Hypertrophy I
Type I muscle fibres are more efficient over long periods of time. They are mainly used for postural maintenance (such has holding the head upright), or endurance exercises (like marathon running). We are aiming for 10-12 reps (70-75%).
Strength endurance
Endurance means encouraging and training your muscles to perform for an extended period of time. This means doing a lot of repetitions. People targeting muscular endurance will aim for a range from 12-20+ reps.
Day 1 – Legs
Day 2 – Chest & Back
Day 3 – Off
Day 4 – Legs
Day 5 – Arms
Day 6 – Off
Day 7 – Off
Repeat
DAY 1 LEGS & ABS
A1 – Bent-Knee Deadlift BB Floor Snatch Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 2 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 3 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 4 | 5 | 7,5,3,5,7 | 4020 | 90 |
A2 – Leg Curl Prone Feet Neutral Poliquin
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 2 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 3 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 4 | 5 | 7,5,3,5,7 | 4020 | 90 |
B1 – Step-Up Side DB High
| Week | Sets | Reps | Tempo | Rest |
| 1 | 4 | 10-12 | X0X0 | 75 |
| 2 | 4 | 10-12 | X0X0 | 75 |
| 3 | 5 | 8-10 | X0X0 | 75 |
| 4 | 5 | 8-10 | X0X0 | 75 |
B2 – Leg Curl Prone Feet Neutral Plantarflexed Unilateral
| Week | Sets | Reps | Tempo | Rest |
| 1 | 4 | 6-8 | 3011 | 75 |
| 2 | 4 | 6-8 | 3011 | 75 |
| 3 | 5 | 5-7 | 3011 | 75 |
| 4 | 5 | 5-7 | 3011 | 75 |
C1 –Calf Raises Machine Standing Feet Inward Mid Stance
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 12-15 | 2110 | 60 |
| 2 | 3 | 12-15 | 2110 | 60 |
| 3 | 4 | 10-12 | 2110 | 60 |
| 4 | 4 | 10-12 | 2110 | 60 |
C2 – Garhammer Raise
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 12-15 | 2110 | 60 |
| 2 | 3 | 12-15 | 2110 | 60 |
| 3 | 4 | 10-12 | 2110 | 60 |
| 4 | 4 | 10-12 | 2110 | 60 |
DAY 2 - CHEST & BACK
A1 – Bench Press Flat BB Mid Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 2 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 3 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 4 | 5 | 7,5,3,5,7 | 4020 | 90 |
A2 – Pull-Ups Sternum Mid Pronated Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 2 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 3 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 4 | 5 | 7,5,3,5,7 | 4020 | 90 |
B1 – Bench Press 45º Incline DB Pronating Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 3110 | 90 |
| 2 | 3 | 6-8 | 3110 | 90 |
| 3 | 4 | 5-7 | 3110 | 90 |
| 4 | 4 | 5-7 | 3110 | 90 |
B2 – Row Bent-Over Kneeling DB Rotating Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 3110 | 90 |
| 2 | 3 | 6-8 | 3110 | 90 |
| 3 | 4 | 5-7 | 3110 | 90 |
| 4 | 4 | 5-7 | 3110 | 90 |
C1 – External Rotation Seated Supported Arm Abducted Frontal Thick DB
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 8-10 | 4010 | 60 |
| 2 | 3 | 8-10 | 4010 | 60 |
| 3 | 4 | 6-8 | 4010 | 60 |
| 4 | 4 | 6-8 | 4010 | 60 |
C2 - Trap 3 Raise Bent Over Bench Supported High Angle DB Neutral Grip Unilateral
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 10-12 | 3011 | 60 |
| 2 | 3 | 10-12 | 3011 | 60 |
| 3 | 4 | 8-10 | 3011 | 60 |
| 4 | 4 | 8-10 | 3011 | 60 |
DAY 3 - LEGS
A1 – Squat Front BB Heels Flat Normal Stance
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 2 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 3 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 4 | 5 | 7,5,3,5,7 | 4020 | 90 |
A2 – Leg Curl Prone Feet Neutral
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 2 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 3 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 4 | 5 | 7,5,3,5,7 | 4020 | 90 |
B1 – Step-Up Side BB High
| Week | Sets | Reps | Tempo | Rest |
| 1 | 4 | 10-12 | X0X0 | 75 |
| 2 | 4 | 10-12 | X0X0 | 75 |
| 3 | 5 | 8-10 | X0X0 | 75 |
| 4 | 5 | 8-10 | X0X0 | 75 |
B2 – Leg Curl Prone Feet Dorsiflexed Unilateral
| Week | Sets | Reps | Tempo | Rest |
| 1 | 4 | 6-8 | 3011 | 75 |
| 2 | 4 | 6-8 | 3011 | 75 |
| 3 | 5 | 5-7 | 3011 | 75 |
| 4 | 5 | 5-7 | 3011 | 75 |
C1 –Calf Raises Machine Seated Feet Neutral
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 12-15 | 2110 | 60 |
| 2 | 3 | 12-15 | 2110 | 60 |
| 3 | 4 | 10-12 | 2110 | 60 |
| 4 | 4 | 10-12 | 2110 | 60 |
C2 – Bench Lying Leg Raise
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 15-20 | 1110 | 60 |
| 2 | 3 | 15-20 | 1110 | 60 |
| 3 | 4 | 15-20 | 1110 | 60 |
| 4 | 4 | 15-20 | 1110 | 60 |
DAY 4 ARMS & SHOULDERS
A1 – Biceps Curl Scott Ez-Bar Supinated Mid Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 2 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 3 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 4 | 5 | 7,5,3,5,7 | 4020 | 90 |
A2 – Bench Press 45º Incline BB Close Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 2 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 3 | 5 | 7,5,3,5,7 | 4020 | 90 |
| 4 | 5 | 7,5,3,5,7 | 4020 | 90 |
B1 - Biceps Curl Seated Supported DB Zottmann
| Week | Sets | Reps | Tempo | Rest |
| 1 | 4 | 6-8 | 3011 | 75 |
| 2 | 4 | 6-8 | 3011 | 75 |
| 3 | 5 | 5-7 | 3011 | 75 |
| 4 | 5 | 5-7 | 3011 | 75 |
B2 – Triceps Extensions 30º Incline DB Pronating Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 4 | 6-8 | 3110 | 75 |
| 2 | 4 | 6-8 | 3110 | 75 |
| 3 | 5 | 5-7 | 3110 | 75 |
| 4 | 5 | 5-7 | 3110 | 75 |
C1 – Front Raise Seated DB Supinating Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 10-12 | 3011 | 60 |
| 2 | 3 | 10-12 | 3011 | 60 |
| 3 | 3 | 8-10 | 3011 | 60 |
| 4 | 3 | 8-10 | 3011 | 60 |
C2 - Lateral Raises Prone 30º Incline Thick Neutral Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 10-12 | 3011 | 60 |
| 2 | 3 | 10-12 | 3011 | 60 |
| 3 | 3 | 8-10 | 3011 | 60 |
| 4 | 3 | 8-10 | 3011 | 60 |