Wave Loading Strength Program

Overview

Wave loading exploits post-activation potentiation. You perform ascending sets within a wave, rest, then start a new wave at higher loads than the first. Your nervous system "remembers" the heavy load and recruits more motor units on subsequent sets. This makes weights that should feel heavy feel manageable.

This program runs 4 days per week. Two heavy wave-loading days and two moderate volume days. The wave protocol applies to your main compound lift each session.

The Wave Protocol Explained

Each wave consists of 3 sets with descending reps and ascending load:

• •Set 1: 3 reps
• •Set 2: 2 reps
• •Set 3: 1 rep

Rest 2-3 minutes between sets within a wave. Rest 3-4 minutes between waves. Start wave 2 slightly heavier than wave 1. If you complete both waves cleanly, start wave 3 even heavier.

Example for a 150kg squatter:

• •Wave 1: 125kg x3, 132.5kg x2, 140kg x1
• •Wave 2: 130kg x3, 137.5kg x2, 145kg x1
• •Wave 3 (if feeling good): 132.5kg x3, 140kg x2, 147.5kg x1

Phase 1: Introduction Waves (Weeks 1-4)

Start conservatively. Two waves per main lift. Learn the loading pattern.

Day 1 - Squat + Accessories

• •Barbell Back Squat: 2 waves of 3/2/1 (3min rest between sets, 4min between waves)
• •Front Squat: 3x5 (2min rest)
• •Leg Press: 3x8 (90s rest)
• •Leg Curl: 3x10 (60s rest)
• •Standing Calf Raise: 3x12 (45s rest)

Day 2 - Bench Press + Accessories

• •Barbell Bench Press: 2 waves of 3/2/1 (3min rest between sets, 4min between waves)
• •Incline Dumbbell Press: 3x8 (90s rest)
• •Barbell Row: 4x6 (2min rest)
• •Lateral Raises: 3x12 (45s rest)
• •Tricep Pushdowns: 3x10 (60s rest)

Day 3 - Deadlift + Accessories

• •Conventional Deadlift: 2 waves of 3/2/1 (3min rest between sets, 4min between waves)
• •Romanian Deadlift: 3x6 (2min rest)
• •Weighted Pull-Ups: 4x6 (2min rest)
• •Good Morning: 3x8 (90s rest)
• •Ab Wheel Rollout: 3x10 (45s rest)

Day 4 - Overhead Press + Accessories

• •Overhead Press: 2 waves of 3/2/1 (3min rest between sets, 4min between waves)
• •Push Press: 3x4 (2min rest)
• •Cable Row: 3x8 (90s rest)
• •Face Pulls: 3x15 (45s rest)
• •Barbell Curl: 3x10 (45s rest)

Phase 2: Extended Waves (Weeks 5-8)

Add a third wave on your best days. Start slightly heavier than Phase 1. Push for PRs in weeks 7-8.

Day 1 - Squat + Accessories

• •Barbell Back Squat: 3 waves of 3/2/1 (3min rest between sets, 4min between waves)
• •Pause Squat: 3x3 (3min rest)
• •Bulgarian Split Squat: 3x6 per leg (90s rest)
• •Leg Curl: 3x8 (60s rest)
• •Hanging Leg Raise: 3x12 (45s rest)

Day 2 - Bench Press + Accessories

• •Barbell Bench Press: 3 waves of 3/2/1 (3min rest between sets, 4min between waves)
• •Close-Grip Bench Press: 3x5 (2min rest)
• •Dumbbell Row: 4x6 per side (90s rest)
• •Dumbbell Fly: 3x10 (60s rest)
• •Skull Crushers: 3x8 (60s rest)

Day 3 - Deadlift + Accessories

• •Conventional Deadlift: 3 waves of 3/2/1 (3min rest between sets, 4min between waves)
• •Deficit Deadlift: 3x3 (3min rest)
• •Barbell Row: 3x6 (2min rest)
• •Glute Ham Raise: 3x8 (60s rest)
• •Farmer's Walk: 3x40m (90s rest)

Day 4 - Overhead Press + Accessories

• •Overhead Press: 3 waves of 3/2/1 (3min rest between sets, 4min between waves)
• •Z-Press: 3x5 (2min rest)
• •Weighted Pull-Ups: 4x5 (2min rest)
• •Lateral Raises: 3x12 (45s rest)
• •Hammer Curls: 3x10 (45s rest)

Progression Guidelines

• •Wave 1, Set 1 (the opening triple) should start at roughly 82-85% of 1RM
• •Each wave starts 2.5-5kg heavier than the previous wave on the same set
• •If you cannot complete the prescribed reps, stop that wave and do not start another
• •Add 2.5kg to your opening wave each week for upper lifts, 5kg for lower lifts
• •Week 4 is a deload: run 2 waves at week 1 weights
• •Week 8: attempt a new 1RM after your final wave
• •Never grind reps. If bar speed dies, the wave is over.