T Nation

Program Review for Strength / Size (Hypertrophy?)


#1

I am trying to put together my own program using a split you recently suggested that hits each muscle group twice a week. I am trying to focus my program around wave ladders for strength and drop blocks for hypertrophy (https://www.t-nation.com/training/tip-drop-blocks-for-maximum-growth). Does this accomplish my goal of increasing strength and size?

Day 1 - Back and Legs (Ham/Glute Dominant)

Warm Up: Leg Curls 4x25, Lat Pulldowns 4x25
Deadlifts using Wave Ladder rep scheme (3 waves, then AMRAP in 8 mins)
Rack Pulls using drop blocks scheme - 3x8, 1x6-8-10
Weighted Pull Ups 5x4
Tabata Complex 3-4 rounds

Day 2 - Cardio/Conditioning

Barbell Rollouts 5x10
Weighted or Cable Crunches 5x30
Landmine 180s 3x15

10 mins walk on 15%
10 mins run on 0%
10 mins walk on 15%

Day 3 - Shoulders and Arms

Warm Up: Side Laterals 3x30
Standing OHP using Wave Ladder rep scheme (3 waves, then AMRAP in 8 mins)
Incline Rear Delt Laterals using drop block - 3x8, 1x6-8-10
Face Pulls using drop block - 3x8, 1x6-8-10

Bicep / Tricep Mechanical Drop Set Complex (https://www.t-nation.com/training/intro-to-mechanical-drop-sets)

Kettlebell Tabata Complex 3-4 rounds

Day 4 - Legs (Quad Dominant)

Warm Up: Goblet Squats 4x15
Leg Press 3x30 or 10x10
Front Squats using Wave Ladder rep scheme (3 waves, then 30 reps in as few mins as possible)

Farmers Walk w/ Trap Bar - 3-5 minute duration

Barbell Rollouts 5x10
Weighted or Cable Crunches 5x30

Day 5 - Cardio/Conditioning

30 min treadmill walk at 15% or 15 min jump rope or boxing session

Day 6 - Chest and Upper Back

Warm Up: Cable Crossovers 3x20, Face Pulls 3x20
Dbl Bench Press using Wave Ladder rep scheme (3 waves, then AMRAP in 8 mins)
Bent Over BB Row using Wave Ladder rep scheme (3 waves, then AMRAP in 8 mins)
Weighted Dips using drop blocks - 3x8, 1x6-8-10
Shrugs using drop blocks - 3x8, 1x6-8-10
Pull Ups - 4 reps EMOM for 14-20 mins

Dragonflys 5x10
Stir the Pots 5x10 (5 on each side)

Tabata Complex 3-4 rounds


#2

Are you talking about wave ladders here ?
You start with 85% of 1 RM and then 1 rep then 2 reps then 3 reps and increase weight and then again 1 rep … ?

If yes you should never to that for more than 1 exercise per workout especially if you combine it with density work. This is used for only 1 lift a training session.


#3

I am. So it sounds like I need to reconfigure my training split if I continue to use wave ladders. I thought maybe you couldn’t use it for more than one lift on a particular body part.


#4

Yea if you want to use wave ladders you need to change your program, they are very draining and it’s probably not a good idea to use them on deadlifts !


#5

Would you suggest clusters then over wave ladders? Keeping my program the same but subbing out wave ladders for clusters?


#6

I am sorry I am not qualified enough to answer these questions :stuck_out_tongue: (I don’t think it would work that well )
Have you seen this program ?