3:1 WAVE-LOADING BLOCK PERIODIZATION MODEL
Strategic — Deload
Accumulation / Progressive Overload — Deload — Higher Intensity Accumulation — Deload — Peak Loading/Intensification — Consolidation
Start
Shoulder Scapula Stability — SETS — REP — Weight — Week 1 — Week 2 — Week 3 — Week 4 Deload — Week 5 — Week 6 — Week 7 — Week 8 Deload — Week 9 — Week 10 — Week 11 — Week 12 Deload — Failure Threshold — Deload Trigger
Day A /B - Scapula (Daily)
Scap Push-ups — 3 — 15 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Band Pull-Aparts — 3 — 15 — 35 — 35 — 40 — 45 — 29.75 — 40 — 45 — 50 — 29.75 — 45 — 50 — 55 — 29.75 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Strategic — Deload
Accumulation / Progressive Overload — Deload — Higher Intensity Accumulation — Deload — Peak Loading/Intensification — Consolidation
Start
CHEST — SETS — REP — Weight — Week 1 — Week 2 — Week 3 — Week 4 Deload — Week 5 — Week 6 — Week 7 — Week 8 Deload — Week 9 — Week 10 — Week 11 — Week 12 Deload — Failure Threshold — Deload Trigger
Day A - Volume/Strength (Monday)
Barbell Flat Bench Press — 3 — 5 — 135 — 135 — 140 — 145 — 114.75 — 135 — 140 — 145 — 114.75 — 140 — 145 — 150 — 114.75 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Cable chest press — 3 — 5 — 70 — 70 — 75 — 80 — 59.5 — 75 — 80 — 85 — 59.5 — 80 — 85 — 90 — 59.5 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Paused Bench Press — 3 — 4 — 135 — 135 — 140 — 145 — 114.75 — 135 — 140 — 145 — 114.75 — 140 — 145 — 150 — 114.75 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Day B - Speed/Control (Thursday)
Fast Bench Press — 3 — 10 — 105 — 105 — 110 — 115 — 90 — 110 — 115 — 120 — 89.25 — 115 — 120 — 125 — 89.25 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Close Grip Bench — 3 — 10 — 105 — 105 — 110 — 115 — 90 — 110 — 115 — 120 — 89.25 — 115 — 120 — 125 — 89.25 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
DB Incline Bench — 3 — 10 — 40 — 40 — 45 — 50 — 35 — 45 — 50 — 55 — 34 — 50 — 55 — 60 — 34 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Strategic — Deload
Accumulation / Progressive Overload — Deload — Higher Intensity Accumulation — Deload — Peak Loading/Intensification — Consolidation
Start
TRICEPS — SETS — REP — Weight — Week 1 — Week 2 — Week 3 — Week 4 Deload — Week 5 — Week 6 — Week 7 — Week 8 Deload — Week 9 — Week 10 — Week 11 — Week 12 Deload — Failure Threshold — Deload Trigger
Day A - Long Head/Strength (Monday) — **
Cable tricep pressdowns — 2 — 10 — 130 — 130 — 135 — 140 — 110 — 135 — 140 — 145 — 110.5 — 140 — 145 — 150 — 110.5 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Dumbbell tricep kickback — 2 — 8 — 30 — 30 — 35 — 40 — 25 — 35 — 40 — 45 — 25.5 — 40 — 45 — 50 — 25.5 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Cable overhead triceps extension — 2 — 8 — 90 — 90 — 95 — 100 — 80 — 70 — 75 — 80 — 76.5 — 75 — 80 — 85 — 76.5 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Cable incline bench tri extension — 2 — 8 — 110 — 110 — 115 — 120 — 90 — 115 — 120 — 125 — 93.5 — 120 — 125 — 130 — 93.5 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Day B - Volume/Lockout (Thursday) — **
Cable cross-body extensions — 2 — 12 — 20 — 20 — 25 — 30 — 15 — 25 — 30 — 35 — 17 — 30 — 35 — 40 — 17 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Cable neutral grip extension — 2 — 10 — 40 — 40 — 45 — 50 — 35 — 45 — 50 — 55 — 34 — 50 — 55 — 60 — 34 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Cable supinated grip extension — 2 — 10 — 30 — 30 — 35 — 40 — 25 — 35 — 40 — 45 — 25.5 — 40 — 45 — 50 — 25.5 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Cable pronated grip extension — 2 — 10 — 40 — 40 — 45 — 50 — 35 — 45 — 50 — 55 — 34 — 50 — 55 — 60 — 34 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Strategic — Deload
Accumulation / Progressive Overload — Deload — Higher Intensity Accumulation — Deload — Peak Loading/Intensification — Consolidation
Start
SHOULDERS — SETS — REP — Weight — Week 1 — Week 2 — Week 3 — Week 4 Deload — Week 5 — Week 6 — Week 7 — Week 8 Deload — Week 9 — Week 10 — Week 11 — Week 12 Deload — Failure Threshold — Deload Trigger
Day A - Press + Width (Monday) — **
Half-Kneeling Landmine Press — 2 — 6 — 20 — 65 — 70 — 75 — 60 — 70 — 75 — 80 — 17 — 75 — 80 — 85 — 55.25 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Face Pulls — 2 — 10 — 25 — 75 — 80 — 85 — 70 — 80 — 85 — 90 — 21.25 — 85 — 90 — 95 — 63.75 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Cable External Rotations — 2 — 15 — 20 — 20 — 25 — 30 — 15 — 25 — 30 — 35 — 17 — 30 — 35 — 40 — 17 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Day B - Size + Rear Delts (Thursday) — **
Half-Kneeling Landmine Press — 2 — 6 — 70 — 65 — 70 — 75 — 60 — 70 — 75 — 80 — 59.5 — 75 — 80 — 85 — 55.25 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Face Pulls — 2 — 10 — 20 — 75 — 80 — 85 — 70 — 65 — 70 — 75 — 17 — 70 — 75 — 80 — 63.75 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Cable External Rotations — 2 — 15 — 20 — 20 — 25 — 30 — 15 — 25 — 30 — 35 — 17 — 30 — 35 — 40 — 17 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Strategic — Deload
Accumulation / Progressive Overload — Deload — Higher Intensity Accumulation — Deload — Peak Loading/Intensification — Consolidation
Start
BACK — SETS — REP — Weight — Week 1 — Week 2 — Week 3 — Week 4 Deload — Week 5 — Week 6 — Week 7 — Week 8 Deload — Week 9 — Week 10 — Week 11 — Week 12 Deload — Failure Threshold — Deload Trigger
Day A - Width/Lats (Tuesday)
Cable Lat Pulldowns — 3 — 5 — 100 — 100 — 105 — 110 — 85 — 105 — 110 — 115 — 85 — 110 — 115 — 120 — 85 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Flat bench lying one-arm delt pulldown — 3 — 5 — 100 — 100 — 105 — 110 — 85 — 105 — 110 — 115 — 85 — 110 — 115 — 120 — 85 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Incline bench straight arm pulldown — 3 — 5 — 100 — 100 — 105 — 110 — 85 — 105 — 110 — 115 — 85 — 110 — 115 — 120 — 85 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Cable reverse grip pulldown — 3 — 5 — 110 — 110 — 115 — 120 — 90 — 115 — 120 — 125 — 93.5 — 120 — 125 — 130 — 93.5 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Day B - Thickness/Strength (Friday)
Cable Seated Row — 3 — 15 — 160 — 160 — 165 — 170 — 135 — 165 — 170 — 175 — 136 — 170 — 175 — 180 — 136 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Reverse Hyper Extension — 3 — 10 — 90 — 90 — 95 — 100 — 75 — 95 — 100 — 105 — 76.5 — 100 — 105 — 110 — 76.5 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Incline Chest Supported Row — 3 — 10 — 40 — 40 — 45 — 50 — 30 — 45 — 50 — 55 — 34 — 50 — 55 — 60 — 34 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Single arm dumbbell row — 3 — 10 — 55 — 55 — 60 — 65 — 45 — 60 — 65 — 70 — 46.75 — 65 — 70 — 75 — 46.75 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Strategic — Deload
Accumulation / Progressive Overload — Deload — Higher Intensity Accumulation — Deload — Peak Loading/Intensification — Consolidation
Start
BICEPS — SETS — REP — Weight — Week 1 — Week 2 — Week 3 — Week 4 Deload — Week 5 — Week 6 — Week 7 — Week 8 Deload — Week 9 — Week 10 — Week 11 — Week 12 Deload — Failure Threshold — Deload Trigger
Day A - Heavy/Long Length (Tuesday) — **
Incline bench dumbbell curl — 2 — 5 — 30 — 30 — 35 — 40 — 25 — 30 — 35 — 40 — 25.5 — 35 — 40 — 45 — 25.5 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Cable EZ bar curl — 2 — 5 — 90 — 90 — 95 — 100 — 75 — 95 — 100 — 105 — 76.5 — 100 — 105 — 110 — 76.5 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Dumbbell hammer curls — 2 — 5 — 30 — 30 — 35 — 40 — 25 — 30 — 35 — 40 — 25.5 — 35 — 40 — 45 — 25.5 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Day B - Volume/Pump (Friday) — **
Cable straight-bar curls — 2 — 10 — 80 — 80 — 85 — 90 — 65 — 85 — 90 — 95 — 68 — 90 — 95 — 100 — 68 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
EZ Bar curls — 2 — 10 — 55 — 55 — 60 — 65 — 45 — 60 — 65 — 70 — 46.75 — 65 — 70 — 75 — 46.75 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
High Rep / Low Weight dumbbell curls — 2 — 20 — 15 — 15 — 20 — 25 — 12 — 20 — 25 — 30 — 12.75 — 25 — 30 — 35 — 12.75 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Strategic — Deload
Accumulation / Progressive Overload — Deload — Higher Intensity Accumulation — Deload — Peak Loading/Intensification — Consolidation
Start
FOREARMS — SETS — REP — Weight — Week 1 — Week 2 — Week 3 — Week 4 Deload — Week 5 — Week 6 — Week 7 — Week 8 Deload — Week 9 — Week 10 — Week 11 — Week 12 Deload — Failure Threshold — Deload Trigger
Day A - Crush/Support (Tuesday) — **
Hang — 2 — 30 sec — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Kettlebell Farmer Carry — 2 — 30 sec — 60 — 60 — 65 — 70 — 50 — 65 — 70 — 75 — 51 — 70 — 75 — 80 — 51 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Cable Reverse Curls — 2 — 5 — 60 — 60 — 65 — 70 — 50 — 65 — 70 — 75 — 51 — 70 — 75 — 80 — 51 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Wrist Roller — 2 — 10 — 10 — 15 — 20 — 10 — 15 — 20 — 25 — 8.5 — 20 — 25 — 30 — 8.5 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Day B - Wrist endurance (Friday) — **
Neutral forearm dumbbell curls — 2 — 12 — 45 — 45 — 50 — 55 — 35 — 50 — 55 — 60 — 38.25 — 55 — 60 — 65 — 38.25 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Supinated forearm dumbbell curls — 2 — 12 — 45 — 45 — 50 — 55 — 35 — 50 — 55 — 60 — 38.25 — 55 — 60 — 65 — 38.25 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Pronated forearm dumbbell curls — 2 — 15 — 8 — 8 — 12 — 15 — 8 — 12 — 17 — 22 — 6.8 — 17 — 22 — 27 — 6.8 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Dumbbell forearm twists — 2 — 10 — 15 — 15 — 20 — 25 — 15 — 20 — 25 — 30 — 12.75 — 25 — 30 — 35 — 12.75 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Strategic — Deload
Accumulation / Progressive Overload — Deload — Higher Intensity Accumulation — Deload — Peak Loading/Intensification — Consolidation
Start
LEGS — SETS — REP — Weight — Week 1 — Week 2 — Week 3 — Week 4 Deload — Week 5 — Week 6 — Week 7 — Week 8 Deload — Week 9 — Week 10 — Week 11 — Week 12 Deload — Failure Threshold — Deload Trigger
Day A /B - Full Legs (Wednesday)
Leg press — 3 — 5 — 300 — 300 — 305 — 310 — 250 — 305 — 310 — 315 — 255 — 310 — 315 — 320 — 255 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Leg extension — 3 — 10 — 180 — 180 — 185 — 190 — 150 — 185 — 190 — 195 — 153 — 190 — 195 — 200 — 153 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Seated hamstring curls — 3 — 10 — 90 — 90 — 95 — 100 — 75 — 95 — 100 — 105 — 76.5 — 100 — 105 — 110 — 76.5 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Standing Calf Raise — 3 — 8 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Tibialis raise — 3 — 5 — 35 — 35 — 40 — 45 — 29.75 — 40 — 45 — 50 — 29.75 — 45 — 50 — 55 — 29.75 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Cable Kneeling Hip Thrust — 3 — 10 — 50 — 50 — 55 — 60 — 40 — 55 — 60 — 65 — 42.5 — 60 — 65 — 70 — 42.5 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Cable standing hip external rotation — 3 — 10 — 40 — 40 — 45 — 50 — 35 — 45 — 50 — 55 — 34 — 50 — 55 — 60 — 34 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Step Ups — 2 — 8 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Romanian Deadlift — 2 — 6 — 95 — 95 — 100 — 105 — 80 — 100 — 105 — 110 — 80.8 — 105 — 110 — 115 — 80.8 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Strategic — Deload
Accumulation / Progressive Overload — Deload — Higher Intensity Accumulation — Deload — Peak Loading/Intensification — Consolidation
Start
Dedicated Rotational/Core Training — SETS — REP — Weight — Week 1 — Week 2 — Week 3 — Week 4 Deload — Week 5 — Week 6 — Week 7 — Week 8 Deload — Week 9 — Week 10 — Week 11 — Week 12 Deload — Failure Threshold — Deload Trigger
Day A /B - (Monday/Wednesday)
Anti-Rotation
Pallof press — 2 — 12 — 40 — 40 — 45 — 50 — 35 — 45 — 50 — 55 — 34 — 50 — 55 — 60 — 34 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Plank taps — 2 — 8 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Rotation
Cable woodchop — 2 — 10 — 20 — 20 — 25 — 30 — 15 — 25 — 30 — 35 — 17 — 30 — 35 — 40 — 17 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Weighted bag twists — 2 — 10 — 25 — 25 — 30 — 35 — 20 — 30 — 35 — 40 — 21.25 — 35 — 40 — 45 — 21.25 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Trunk stiffness
Ab wheel rollout — 2 — 12 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Dead bug — 2 — 15 — 2 missed sessions or failed reps — HRV ↓10%, soreness >5d, pace ↓5%
Current Color Logic — **
Green — During the 60-day Viking cycle shift to Rowing Prority Phase — Post-Viking 10-Day Reset after each Viking Cycle
Higher-load movements / heavier weeks — Reduce lifting volume 25–35%
Applied when the cell value is: — First 3–4 Days
Weight>150\text{Weight} > 150Weight>150 — Keep Heavy Compound Strength — Zone 2
Purpose: — Maintain: — mobility
Visually identify highest systemic stress lifts — bench — sauna
seated press — walking
Yellow — rows — easy technique rowing
Moderate-load working sets — leg press — No intervals.
Applied when: — RDL — No hard lifting.
75≤Weight≤15075 \leq \text{Weight} \leq 15075≤Weight≤150 — chest-supported rows
Purpose: — Days 5–10
Standard working-zone intensity — Preserves neural output — Reintroduce:
Preserves muscle — moderate lifting
Red — Improves rowing power transfer — low volume rowing
Lower-load/accessory work — anti-glycolytic
Applied when: — Reduce Accessory Volume fron 3-4 sets to 2 sets — Then rebuild.
Weight<75\text{Weight} < 75Weight<75 — 4 tricep exercises
Purpose: — 4 forearm exercises — This prevents:
Identify lower-fatigue accessory work — 3 bicep exercises — autonomic burnout
This preserves: — tendon irritation
tendons — CNS flattening
Prugression Logic — elbows
For 3–5 rep lifts: — recovery capacity
Add weight when all sets hit target reps
Increase 5 lbs/week (or biweekly)
For 8–12 rep lifts:
Progress reps, then add weight
For 12–15:
Focus on control and tempo before load
3:1 wave-loading block periodization model.
Weeks 1–3
Accumulation / progressive overload
load increases weekly
rowing volume/intensity climbs
fatigue intentionally accumulates
Week 4
Strategic deload
reduced load
reduced rowing intensity
lower CNS fatigue
connective tissue recovery
Then repeats:
Weeks 5–7
Higher intensity accumulation
Week 8
Deload
Weeks 9–11
Peak loading/intensification
Week 12
Deload / consolidation