Wave Loading Breakdown

There are many ways to wave load. Here’s an example of a two-wave approach with descending reps from trainer Joe Dowdell that’s great for building strength.

SET ONE - 5 reps with 275 pounds
SET TWO - 4 reps with 285 pounds
SET THREE - 3 reps with 295 pounds
SET FOUR - 4 reps with 290 pounds
SET FIVE - 3 reps with 295 pounds
SET SIX - 2 reps with 300 pounds
Here’s another one that alternates higher reps, which makes it more focused on muscle gain.

SET ONE - 5 reps with 200 pounds
SET TWO - 8 reps with 180 pounds
SET THREE - 3 reps with 205 pounds
SET FOUR - 10 reps with 175 pounds
You can come up with your own waves, but respect some ground rules. Wave loading was designed for big-muscle barbell exercises like squats, presses, and deadlifts, so don’t try to apply it to curls or lateral raises.