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Home » Programs » 16 Week Programs » 16 Week Strongman Wave Program Spreadsheet

16 Week Strongman Wave Program Spreadsheet

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Leave a Comment By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 16

Periodization: Linear Periodization, Wave Periodization

Meet prep program: Yes

Program goal: Strength, Strongman

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Known simply as “wave program” via Strongman Ontario. It is a 16 week program, run 4 days per week.

As you bench twice per week, it has “1A” and “1B” workouts. “1A” is the first bench press workout of the week and “1B” is the second bench press workout of the week. Squats and deadlifts are each trained once per week.

Strongman Wave Program | LiftVault.com

 

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: 16 Week Programs, Strongman Programs
Tagged With: 4 Day Workout Plan
Squat frequency: 1
Bench press frequency: 2
Deadlift frequency: 1

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