PHASE II
MUSCLE PUMP & ENDURANCE
PHASE II OBJECTIVE: To maximize sarcoplasmic hypertrophy (the pump) and
endurance
WHAT TO EXPECT:
Deep muscle burn and a pump with greater core endurance which allows for a greater workload capacity
LENGTH OF PHASE:
2-3 weeks
After completion of Phase II, cycle back through Phase I
WORKOUT FREQUENCY:
Foundational Workouts: 2 times per week,
with 2 to 3 days between each workout Anabolic Triggering Workouts: 1-2 times daily on all
Non-Foundational Workout days
SET & REP RANGE:
Foundational Workouts:
2-3 sets of 16-25 reps
per exercise
Anabolic Triggering Workouts: 1-3 sets/session (circuit), 15-30 reps/exercise
REST BETWEEN SETS:
Foundational Workouts: No rest between superset
exercises
1-2 minutes between supersets
Anabolic Triggering Workouts: Continuous, minimal rest
SPECIAL EMPHASIS:
Focus on faster reps at a constant tempo, however, form must never be compromised. DO NOT go to failure.
©2014 Sal Di Stefano/Artizen Creative, LLC
PHASE II
MUSCLE PUMP & ENDURANCE
IMPORTANT!: The following are sample Phase II No BS Foundational & Anabolic Triggering workouts. BEFORE YOU START, reference the VIDEO DEMONSTRATIONS in the No BS
Foundational Exercises and No BS Anabolic Triggering Exercises section of the No BS
6-Pack Membership Portal. These are found under the No BS 6-Pack Training tab in the
navigation bar.
SAMPLE PHASE II MAPS FOUNDATIONAL WORKOUTS
Alternate the following workouts on Foundational workout days. These are sample workouts and exercise substitutions can be made as long a you can complete a full range of
motion with sufficient resistance.
FOUNDATIONAL WORKOUT 1
FOUNDATIONAL WORKOUT 2
SUPERSET
SUPERSET
Roman Chair Sit-Ups (3 sets/16-25 reps) Hanging Leg Raises (2 sets/12-25 reps)
Reverse Crunches (3 sets/16-25 reps)
Long Lever Ball Crunches (2 sets/16-25 reps)
Active Planks (1 sets/16-25 reps)
SUPERSET
Active Planks (2 sets/16-25 reps)
Cable Twists (2 sets/16-25 reps)
SAMPLE PHASE II MAPS ANABOLIC TRIGGERING WORKOUT
Pick 3 exercises and do them in succession. These workouts should be completed within
5 minutes. These must be LOW INTENSITY sessions. The focus is to squeeze and feel
the abs.
ANABOLIC TRIGGERING WORKOUT
(Do as a circuit, 1-3 times each session)
Crunches (15-20 reps)
Side crunches (8-12 reps)
Plank (20-60 seconds)
©2014 Sal Di Stefano/Artizen Creative, LLC