This bundle of training phases is designed to increase strength by increasing the number of motor units recruited. The previous phase was focused on building muscle fibers, you will now aim to recruit more of that newly found muscle mass with an increase in intramuscular tension by incorporating new training methods such as extended eccentrics and isometric pauses.
You will continue to follow a chin-up progression that will guide you to completing full bodyweight chin-ups. You will complete four 3 week phases that will alternate between accumulation and intensification phases. This will allow you to effectively create neuromuscular adaptations through both volume & intensity(load) to accommodate the goal of increasing size & strength. 2 upper body & 2 lower body sessions are scheduled per week in addition to 1 optional conditioning session.
- Phase 5 - Acc 1 (3 weeks)
- 12,10,8,12
- Phase 6 - Int 1 (3 weeks)
- 6 X 5 (Extended eccentrics)
- Phase 7 - Acc 2 (3 weeks)
- 10,8,6,10,8,6
- Phase 8 - Int 2 (3 weeks)
- 5 X 6 (Mech. disadvantage pauses)
**Phase 2 is meant to be completed after a 1 week deload following phase 1
A1
Overhead Press - Standing - Barbell - Medium Grip
12, 10, 8, 12 @ 70, 74, 78, 70 %
A2
Chin-Up - Medium Grip - Supinated - Assisted
4 x 6
A3
Pulldown - Close Grip - Neutral - Cable
4 x 8
B1
Press - Flat - Dumbbell - Scissor - Neutral Grip
3 x 12
B2
Row - Bent Over - Dumbbell - Neutral Grip
3 x 12
C1
Triceps Extension - Decline - Dumbbells - Neutral - Forehead
3 x 12
C2
Curl - Standing - EZ Curl Bar - Close Grip - Semi-Pronated
3 x 12
A
Squat - Back - Medium Stance - Barbell - Heels Elevated
12, 10, 8, 12 @ 70, 74, 78, 70 %
B1
Split Squat - Front Foot Elevated (FFE) - Low Pulley
3 x 12
B2
Leg Curl - Lying - Prone - Feet In - Plantarflexed
3 x 10
C1
Step-Up - Petersen - Dumbbell
3 x 15
C2
Deadlift - Romanian - Barbell - Narrow Stance - Medium Grip
3 x 10
D
Crunch - Swiss Ball - Hands over ears
3 x 15
A1
Press - Flat - Barbell - Medium Grip
12, 10, 8, 12 @ 70, 74, 78, 70 %
A2
Chin-Up - Medium Grip - Supinated - Assisted
4 x 6
A3
Pulldown - Close Grip - Neutral Grip
4 x 8
B1
Overhead Press - Standing - Dumbbell - Neutral Grip
3 x 12
B2
Row - Mid Pulley - Split Stance - Single Arm - Pronated - Stationary
3 x 12
C1
External Rotation - Arm Adducted - Side lying - Dumbbell - Single Arm
3 x 15
C2
Scapula Retraction - Standing - Facing - Mid Pulley
3 x 6
A
Squat - Front - Low Pulley - Goblet
12, 10, 8, 12 @ 70, 74, 78, 70 %
B
Deadlift - Rack - Below Knee - Wide Grip
4 x 10
C1
Calf Raise - Seated - Weighted - Single Leg
3 x 15
C2
Russian Twist - Lower Body - Swiss Ball - Feet Elevated
3 x 15
A
High Intensity Continuous Training (HICT)
1 x 10:00
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