PHASE 1: STRENGTH (3 Weeks)
Objective: To build maximum strength and power.
What to Expect: Rapid and dramatic strength gains. Your muscle will begin to feel hard
and dense.
Length of Phase: 3 Weeks
Frequency: 3x a week
*1-2 warm up sets before working sets.
DAY 1 FOUNDATIONAL WORKOUT
Exercise
Sets x Reps
BARBELL SQUATS 4x4, 5x4, 6x4 (Rest: 2 min)
DB BENCH PRESS 4x4, 5x4, 6x4 (Rest 2 min)
PULL UPS
2x6, 3x8, 4x8 (Use band)
DB SHRUGS
3x6, 3x8, 3x8
EZ BAR CURLS
2x8, 2x8, 2x6
EZ BAR SKULL CRUSHERS 2x8, 2x8, 2x6
WEIGHTED DECLINE SIT-UPS. 5x8-12
BODYWEIGHT CALF RAISES. 5x8-20
*1:30 Rest for everything unless noted
DAY 2 FOUNDATIONAL WORKOUT
Exercise
Sets x Reps
BANDED GOODMORNINGS
1x10
BB DEADLIFTS
4-6x1-4
STANDING OVERHEAD BB PRESS 4-6x1-4
DB REAR DELT FLYES
2x8
DB SHRUGS
2x8
DB HAMMER CURLS
2x6-8
DB LYING SKULLCRUSHERS
2x6-8
HANGING LEG RAISES
3x10, 4x10, 5x10
SEATED BW CALF RAISES
3x20
OPTIONAL TRIGGER SESSIONS (1-3 times daily on non-workout days)
Bodyweight Lunges
Bodyweight Squats
Planks
•
1-3 sets, x 10-20 reps
•
No Rest
•
Goal- to “trigger” muscle growth and recovery on days not in the gym
•
Can complete on any days not in gym, can do 1-3 times daily.