PHASE I
MUSCLE HYPERTROPHY
PHASE I OBJECTIVE:
To maximize muscle fibril hypertrophy (muscle fiber growth)
WHAT TO EXPECT:
Bigger abs that “stick out” more and a much stronger core
LENGTH OF PHASE:
2-3 weeks
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
Foundational Workouts:
2-3 sets of 10-20 reps
per exercise
Anabolic Triggering Workouts:
1-3 sets/session (circuit),
15-30 reps/exercise
REST BETWEEN SETS:
Foundational Workouts:
Anabolic Triggering Workouts:
1-2 minutes
Continuous, minimal rest
SPECIAL EMPHASIS:
Focus on a full range of motion and squeeze, with a slow
tempo. Do not go to failure.
SET & REP RANGE:
©2021 Sal Di Stefano/Artizen Creative, LLC
PHASE I
MUSCLE HYPERTROPHY
IMPORTANT!: The following are sample Phase I 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 site. These are found under the No BS 6-Pack Training tab in the
SAMPLE PHASE I 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
Roman Chair Sit-Ups (3 sets/10-12 reps)
Reverse Crunches (3 sets/10-12 reps)
Active Planks (2 sets/10-12 reps)
Kneeling Ab Wheel Roll-Outs (2 sets/10-12 reps)
Hanging Leg Raises (3 sets/8-12 reps)
Long Lever Ball Crunches (3 sets/10-20 reps)
Cable Twists (2 sets/12-20 reps)
Ab Wheel Planks (20-60 seconds)
SAMPLE PHASE I 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)
Kneeling Ab Wheel Roll-Outs (8-12 reps)
©2021 Sal Di Stefano/Artizen Creative, LLC