Sixteen-week wave loading

Train bench on Saturday, squat on Sunday, bench assistance on Tuesday and deadlift on Wednesday for sixteen weeks. Set your final Wednesday date before starting and decide how to move a workout if you miss a day. Use one weight unit throughout, add the fixed weight increases, and round to a whole unit, upward when halfway between two values. Every training weight must be positive: your bench maximum must exceed sixty of your chosen units, and your squat and deadlift maxima must exceed one-hundred-seventy. Check all training weights when your maxima include fractions. Before lifting, choose the two-board height, cambered-bar range, squat pause and deficit height. For the four eight-repetition combo sets, decide whether eight means each front, side and rear movement or the whole combination; move between the parts without rest. After squats, you can add good mornings, stiff-leg deadlifts, standing calf raises and abs; after deadlifts, barbell pullovers, bent-over barbell rows, biceps and abs. Decide their sets, reps, weight, effort and rest before adding them. Finish after the final Wednesday. Regular work has no fixed rest duration or failure-reset rule.

• Adjustable bench
• Barbell
• Board press block
• Cambered bench bar
• Deficit platform
• Dumbbells
• Flat bench
• Squat rack