PRE PHASE PHASE I PHASE II PHASE III
OBJECTIVE Build overall strength and muscle
& prepare for Phase I.
To build maximum strength
and power.
Focus more on the feel of the
muscles being worked. Aim
for perfect form
...
PRE PHASE PHASE I PHASE II PHASE III
OBJECTIVE Build overall strength and muscle
& prepare for Phase I.
To build maximum strength
and power.
Focus more on the feel of the
muscles being worked. Aim
for perfect form and a good
pump.
To maximize the muscle pump
and to increase strength
endurance.
WHAT TO EXPECT Better coordination, increased
strength, correction of muscle
imbalances and improvement in
exercise form.
Rapid and dramatic strength gains.
Your muscle will begin to feel hard
and dense.
Fuller and rounder muscles. Maximum muscle pumps and
full feeling muscles.
LENGTH OF PHASE 3 weeks 3 weeks 3 weeks 3 weeks
WORKOUT FREQUENCY
Foundational Workouts 2 times/week
(2/3 rest days between)
2 times/week
Advanced - 3 times/week
(2/3 rest days between)
2 times/week
Advanced - 3 times/week
(2/3 rest days between
3 times/week
(2/3 rest days between
Trigger Sessions: 1-3 times/daily
(non-foundational
workout days)
1-3 times/daily
(non-foundational
workout days)
1-3 times/daily
(non-foundational
workout days)
1-3 times/daily
(non-foundational
workout days)
SET & REP RANGE
Foundational Workouts 1 exercise/body part
1-2 sets each
12-20 reps/exercise
2-5 sets
1-4 reps/exercise
3 sets
8-12 reps/exercise
2 exercises/body part,
2-3 sets each
12-15 reps/exercise
Trigger Sessions: 1-3 sets/session (circuit)
10-20 reps/exercise
1-3 sets/session (circuit)
10-20 reps/exercise
1-3 sets/session (circuit)
10-20 reps/exercise
1-3 sets/session (circuit)
10-20 reps/exercise
REST BETWEEN SETS
Foundational Workouts 90 seconds Up to 3 minutes Up to 1 minute No more than 30 seconds
Trigger Sessions: Continuous, minimal rest Continuous, minimal rest Continuous, minimal rest Continuous, minimal rest
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