Step Loading: Progressive Overload

Overview

Step loading follows a simple pattern: three weeks of progressive overload followed by one deload week. This creates a staircase pattern where you push harder for three weeks, back off, then resume at a higher level than before.

This approach prevents the accumulation of fatigue that derails many programs. The built-in deload is not optional. It is the reason this method works. You supercompensate during the back-off week and come back stronger for the next wave.

Train 4 days per week on an upper/lower split.

Wave 1 (Weeks 1-4)

Week 1 - Base

Day 1 - Upper A

• •Barbell Bench Press: 4x6 at 77% (2min rest)
• •Barbell Row: 4x6 (2min rest)
• •Overhead Press: 3x8 (90s rest)
• •Dumbbell Incline Press: 3x10 (60s rest)
• •Face Pulls: 3x15 (45s rest)
• •Barbell Curl: 3x10 (60s rest)

Day 2 - Lower A

• •Barbell Back Squat: 4x6 at 77% (2min rest)
• •Romanian Deadlift: 3x8 (2min rest)
• •Leg Press: 3x10 (90s rest)
• •Leg Curl: 3x10 (60s rest)
• •Standing Calf Raise: 4x12 (45s rest)
• •Hanging Leg Raise: 3x12 (45s rest)

Day 3 - Upper B

• •Overhead Press: 4x6 (2min rest)
• •Weighted Pull-Ups: 4x6 (2min rest)
• •Dumbbell Bench Press: 3x8 (90s rest)
• •Cable Row: 3x10 (60s rest)
• •Lateral Raises: 3x12 (45s rest)
• •Tricep Pushdowns: 3x12 (45s rest)

Day 4 - Lower B

• •Barbell Deadlift: 4x5 at 80% (3min rest)
• •Front Squat: 3x6 (2min rest)
• •Bulgarian Split Squat: 3x8 per leg (90s rest)
• •Glute Ham Raise: 3x10 (60s rest)
• •Seated Calf Raise: 4x12 (45s rest)

Week 2 - Step Up

Add 2.5kg to all upper body main lifts, 5kg to all lower body main lifts. Same sets and reps. Accessory weights stay the same or increase by feel.

Week 3 - Push

Add another 2.5kg upper, 5kg lower to main lifts. This week should feel challenging. RPE on main lifts should be around 8-9.

Week 4 - Deload

Drop all main lift weights by 15%. Reduce sets from 4 to 3. Keep all accessories at the same weight but drop to 2 sets. This week should feel easy. Focus on recovery, sleep, and nutrition.

Wave 2 (Weeks 5-8)

Repeat the step loading pattern, but start wave 2 at your week 2 weights from wave 1. You are effectively starting the new wave heavier than the previous wave.

Week 5 - New Base

• •Use your week 2 weights from wave 1 as the starting point
• •Same exercise selection as wave 1
• •Everything should feel moderate after the deload

Week 6 - Step Up

• •Add 2.5kg upper, 5kg lower to main lifts from week 5
• •You are now lifting more than your week 3 weights from wave 1

Week 7 - Push

• •Add another 2.5kg upper, 5kg lower
• •This is new PR territory. Push hard but maintain good form.

Week 8 - Deload

• •Drop main lift weights by 15% from week 7
• •Reduce volume as in week 4
• •Consider testing maxes at the end of this week if you want a benchmark

Progression Guidelines

• •The step loading pattern: up, up, up, back. Repeat with a higher starting point.
• •Main lifts progress by fixed increments. Accessories progress by feel.
• •If you miss reps in week 3, repeat the same weight in the next wave instead of adding.
• •Never skip the deload. It is not a sign of weakness. It is the engine of your progress.
• •After 2-3 complete waves, take a full rest week with no training.
• •Track every session. Your log tells you exactly where to start each new wave.
• •If you complete all waves as planned, you will have added 15-20kg to lower lifts and 7.5-10kg to upper lifts in 8 weeks.