Day 1- Chest and Shoulder Press
Movement
Rotate Each week with
Percentages from Waves
Bench Press- 4 sets of 4 at 82%
1 set
rep out
Dynamic Bench- 6 sets of 3 at 65%
Standing Military Press- 7 sets of 2 at 88 %
1 set
rep out
Chest Accessory Exercise - 3 sets 10-6 reps
Rack Press- 2 sets 10-6 reps
Chest Accessory Exercise - 3 sets 10-6 reps
Power Clean- 4 sets of 4 at 82 %
1 set explosive single leg squats until failure (optional)
Rotator Cuff Work- 2 sets
Heavy Abs
Day 2- Legs and Lower Back
Rotate Each week with
Percentages from Waves
Squats- 4 sets of 4 at 83%
1 set
rep out
Dynamic Box Squat- 6 sets of 3 at 65%
One Leg Squats- 5 sets
Hamstring Accessory Lift- 5 sets 15-6 reps
Quadricep Accessory Lift- 3 sets 10-6 reps
Calf Accessory Exercise- 5 sets 20-12 reps
Lower Back Accessory Exercise- 3 sets 10-6 reps
Power Clean- 1 set until failure (10-6 reps)
1 set explosive single leg squats until failure (optional)
Rotator Cuff Work- 2 sets
Heavy Abs
Day 3- Triceps, Biceps, and Shoulder
Raise and fly Movement
Close Grip Bench- 7 sets of 2 at 88%
1 set
rep out
Chin Ups- 3 sets until failure or Barbell Curls- 3 sets 10-6
Tricep Accessory Lift- 4 sets 10-8-6-4
Front Raise- 1 set until failure 12-8 reps
Hammer Curls- 2 sets 10-6 reps
Dumbbell Fly- 1 set until failure 10-6 reps
Side Raise- 1 set until failure 12-8 reps
Rear Lateral Raise- 1 set until failure 12-8 reps
Power Clean- 7 sets of 2 at 88 %
1 set explosive single leg squats until failure (optional)
Rotator Cuff Work- 2 sets
Heavy Abs
Day 4- Back and Traps
Deadlift- 4 sets of 4 reps 83%
1 set
rep out
Dynamic Deadlift- 6 sets of 3 reps 65%
Pullups or Chinups- 3 sets until failure
Back Accessory Exercise- 3 sets 15-8
Trap Accessory Exercise- 2 sets 15-8 reps
Back Accessory Exercise- 3 sets 15-8 reps
Trap Accessory Exercise- 2 sets 15- 8 reps
Power Clean- 1 set until failure (10-6 reps)
1 set explosive single leg squats until failure (optional)
Rotator Cuff Work- 2 sets
Heavy Abs
Notes
Rotate Rack Press and Standing
Military Press Each Week, First Exercise Always follows strength wave, and the
second exercise keeps the reps between 10-6 reps.
Rotate Close Grip Bench Press and
Close Grip Floor Press each week. The
first exercise always must follow the strength wave. The tricep accessory exercise can only be one
of the following and the reps must be 10-8-6-4.
Close Grip Bench, Floor Close Grip Bench, or 4 board close grip bench
press.
Chest Accessory Exercise can be one
of the following. Incline Barbell,
Incline Dumbbell, Flat Dumbbell, Decline Bench, or Dips
Quadricep Accessory can be one of the
following. Step Ups, Bulgarian Split
Squats, Leg Press, or Front Squats
Hamstring Accessory Lifts can be one
of the following. Stiff Leg Deads, Glute
Ham Raises, or Good Mornings
Lower Back Accessory Lifts can be one
of the following. Reverse Hyper or
Regular Hyper
Back Accessory Lifts can be one of
the following. T bar Rows, Barbell Rows,
Dumbbell Rows, or Rack Pull
Trap Accessory Exercise can be any
kind of shrug.
Calf Exercise can be any kind of calf
raise.
Prilepin’s chart strength wave
Wave 1
4 sets of 4 at 82%
Wave 2
7 sets of 2 at 88%
Wave 3
2 sets of 2 at 92%
3 sets of 1 at 95%-100%
