Wave Loading Program Membership

Primary Goal: Strength / Neurological Efficiency
Training Phase: Neurological
Training Frequency: 4x/week
Split: 1/4 Body
Includes Supersets
Nutrition Calculator Included

Wave loading is a highly effective method for improving strength and neurological efficiency (ability to recruit more muscle fibers in every contraction). This method allows you to prepare the nervous system with the first “wave” of sets to perform at a higher level during the second wave. Often allowing you to lift more load than you would using traditional straight sets.

Choosing your weights carefully and tracking them is extremely important for getting the most out of this program, but you will notice that your loads and execution continue to improve each week if done properly.

The strength and neurological benefits of this program will carry over to elevating your results in both future hypertrophy and metabolic phases of training. Whether your goal is muscle gain or fat loss, the adaptations from an effective wave loading program will help you long-term. It can also be a great option for a de-load from metabolic work so that you can still be achieving positive adaptations while taking a break from systemic or lactic training stress.

Get ready for some high intensity training!

You don’t need a new membership for each program you wish to do!

When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.

Mobile

Workouts are mobile-friendly and formatted to easily reference your workouts while at the gym.

Workout Log

Log your workouts as you go. Refer back to them to plan your next workout or assess training progress.

Exercise Videos

Exercise setup, execution, and videos are built right in to your workout in a quick reference format.

For You If
You are able to train 3-4x per week
You want to increase strength
You want to improve execution at high intensities
You have up to 75 minutes to train
You need to de-load from metabolic training
Not For You If
You've been doing <6 reps and >2 minutes rest for over 4 weeks
You are not able to train 3-4x/week
You need to train in <45 minutes

Workout Program Schedule

DayWorkout
1 Quads / Medial Delts
2 Biceps / Triceps / Anterior Delts / Posterior Delts
3 OFF DAY
4 Hamstrings / Glutes / Calves
5 Chest / Back
6 OFF DAY
7 OFF DAY
8 Quads / Medial Delts
9 Biceps / Triceps / Anterior Delts / Posterior Delts
10 OFF DAY
11 Hamstrings / Glutes / Calves
12 Chest / Back
13 OFF DAY
14 OFF DAY
15 Quads / Medial Delts
16 Biceps / Triceps / Anterior Delts / Posterior Delts
17 OFF DAY
18 Hamstrings / Glutes / Calves
19 Chest / Back
20 OFF DAY
21 OFF DAY
DayWorkout
22 Quads / Medial Delts
23 Biceps / Triceps / Anterior Delts / Posterior Delts
24 OFF DAY
25 Hamstrings / Glutes / Calves
26 Chest / Back
27 OFF DAY
28 OFF DAY
29 Quads / Medial Delts
30 Biceps / Triceps / Anterior Delts / Posterior Delts
31 OFF DAY
32 Hamstrings / Glutes / Calves
33 Chest / Back
34 OFF DAY
35 OFF DAY
36 Quads / Medial Delts
37 Biceps / Triceps / Anterior Delts / Posterior Delts
38 OFF DAY
39 Hamstrings / Glutes / Calves
40 Chest / Back
41 OFF DAY
42 OFF DAY
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Wave Loading

A wave-loading rep scheme potentiates the nervous system so that you are able to achieve higher levels of intensity during the second (or sometimes third) “wave” of sets.

It is very efficient for maximizing peak output and intensity for strength goals.

You don’t need a new membership for each program you wish to do!

When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.

All program include a specific nutrition calculator along with the options to choose
– Your individual goal (some programs can be used for multiple)
– How many days per week you plan to train
– How well you handle carbohydrates
– If you require higher or lower total calories
– Instructions for selecting and adjusting variables

Workout Program Exercises

Heel Elevated Barbell Squat
Medial Delt DB Lateral Raise
Quadriceps Leg Extension
Medial Delt Low Cable Lateral Raise
Biceps Supinated Reverse Preacher DB Curl
Tricep Cross Cable Extension
Rear Delt Cable Row
Brachialis Neutral Grip Incline Cable Curl
Tricep Cross Cable Behind Head Extension
Anterior Delt Facing Away Cable Front Raise
Hamstring Seated Leg Curl
Glute Dominant Leg Press
Glutes 45˙ Hip Extension
Seated Calf Raise
Costal Pec DB Press
Lats Neutral Grip Pulldown
Clavicular Pec Cable Fly
Lats Seated Neutral Grip Row
Hack Squat
Medial Delt Prone Incline Cable Y-Raise
Abs TVA Crunch
Brachialis Reverse Preacher Curl
Anterior Delt Incline DB Press
Biceps Incline Cable Curl
Upper Back Seated Pull Apart
Hamstring Barbell RDL
Calf Press Standing
Hamstring Lying Leg Curl - Prime
Glute Bridge
Incline DB Press
Lats Stepped Back Unilateral Row - Hammer
Costal Pec Cable Fly