Heavy Top-Set Wave
Four barbell days a week, each built around one heavy top set on a main lift plus supporting accessory work.
Squat Day
| Exercise | Working sets | Reps |
|---|---|---|
| Barbell Back Squat | 3 | 3–5 |
| Seated Leg Curl | 3 | 8–12 |
| Cable Crunch | 3 | 10–15 |
Bench Day
| Exercise | Working sets | Reps |
|---|---|---|
| Barbell Bench Press | 3 | 3–5 |
| Lat Pulldown | 3 | 8–12 |
| Tricep Pushdown | 3 | 10–15 |
Deadlift Day
| Exercise | Working sets | Reps |
|---|---|---|
| Conventional Deadlift | 3 | 3–5 |
| Seated Cable Row | 3 | 8–12 |
| Cable Face Pull | 3 | 10–15 |
Press Day
| Exercise | Working sets | Reps |
|---|---|---|
| Overhead Press | 3 | 3–5 |
| Lateral Raise | 3 | 10–15 |
| Dumbbell Curl | 3 | 8–12 |
How this version differs
- In the style of 5/3/1, not a reproduction.
- There are no percentages and no training max.
- Each day is built around one heavy main lift with accessories.
- The app's normal progression runs from the first session.
Common questions
How many days a week is Heavy Top-Set Wave?
Heavy Top-Set Wave trains 4 days a week in BulkForged's template.
- Squat Day: Monday
- Bench Day: Tuesday
- Deadlift Day: Thursday
- Press Day: Friday
The days can be moved on the app's schedule.
What exercises are in Heavy Top-Set Wave?
Working sets × reps for each training day.
- Squat Day
- Barbell Back Squat 3×3–5
- Seated Leg Curl 3×8–12
- Cable Crunch 3×10–15
- Bench Day
- Barbell Bench Press 3×3–5
- Lat Pulldown 3×8–12
- Tricep Pushdown 3×10–15
- Deadlift Day
- Conventional Deadlift 3×3–5
- Seated Cable Row 3×8–12
- Cable Face Pull 3×10–15
- Press Day
- Overhead Press 3×3–5
- Lateral Raise 3×10–15
- Dumbbell Curl 3×8–12
How does Heavy Top-Set Wave progress?
After each session BulkForged reads the completed working sets and sets the next target.
- Rep-range lifts: more reps until you reach the top of the range, then more weight
- Each change is recorded with the workout it came from
- Any target can be edited
Is there a Heavy Top-Set Wave app for Android and Garmin?
BulkForged runs Heavy Top-Set Wave on Android.
- Apply it in one tap and the app sets each next target
- A Garmin watch is optional
- With the watch app the same routine is logged from the wrist, offline
How it progresses in BulkForged
- Apply the program in the app and each day becomes an ordinary routine.
- Rep-range lifts: more reps until you reach the top of the range, then more weight.
- Every change is written to a log you can read.
- Any target is yours to change.
How the progression method works · How applying a program works
Get it on Google PlayOther programs
Stepped Linear Base · High-Frequency Linear · Mehdi's 5x5 · Daily Squat Linear · Greyskull LP · Reddit PPL · GZCLP · PHUL
Not affiliated with or endorsed by any program author. The layout above is BulkForged's own template.