Phase four will take you through a 12 week strength phase that will introduce you to back off sets, functional isometrics and starting strength training methods.
There will be 5 days of training that are divided into 2 upper body training sessions, 2 lower body training sessions and 1 conditioning session. The entire 12 week training block will be divided into four 3 week phases. The phases are as follow:
Accumulation 1 - Weeks 1-3
**Intensification 1 **- Weeks 4-6
Accumulation 2 - Weeks 7-9
**Intensification 2 **- Weeks 10-12
*Active recovery week 13
Phase four is an intermediate program and it is recommended for anyone who has been in the weight room training for at least 6 months consecutively. Phase four is interconnected with phase three and is meant to be completed 1 week after phase three.*
**It is highly recommended you can perform at least 10 bodyweight chin ups at a 40X0 Tempo before starting this phase. If unable to complete 10 bw chin-ups, begin with phase one. **
A one week active recovery week is highly recommended between phases.
A1
Incline Press - 75° - Barbell - Medium Grip
7, 7, 5, 5, 12 @ 80, 80, 85, 85, 70 %
A2
Chin-Up - Medium Grip - Supinated
7, 7, 5, 5, 12 @ 0 lb
B1
Press - Decline 15° - Barbell - Pronated Grip
3 x 12
B2
Row - Bent Over - Head Supported - Dumbbell - Single Arm - Supinating
3 x 12 @ 0 lb
C1
Triceps Extension - Decline - Dumbbells - Neutral - Forehead
2 x 8
C2
Triceps Extension - Decline 15° - EZ Bar - Medium Grip - Semi-Pronated - Forehead
2 x 8
C3
Triceps Extension - Decline 15° - EZ Bar - Medium Grip - Semi-Pronated - Chin
2 x 8
D1
Curl - 75° Incline - Supinated - Dumbbell
2 x 8
D2
Curl - 75° Incline - Neutral Grip - Dumbbell
2 x 8
D3
Curl - 75° Incline - Low Pulley - Supinated
2 x 8
A
Squat - Back - Barbell - Medium Stance
7, 7, 5, 5, 12 @ 80, 80, 85, 85, 70 %
B
Squat - Inertia - Mid Range - Barbell
4 x 10
C1
Squat - Bench - Single Leg - Dumbbell
3 x 10
C2
Back Extension - Horizontal - Dumbbell
3 x 10
D
Garhammer Raise - Hanging
3 x 15
A1
Dip - V-Bar - Medium Grip - Semi-Pronated
7, 7, 5, 5, 12 @ 0 lb
A2
Pull-Up - Intra-Rep Isometric - Medium Grip - Pronated
5 x MAX @ 0:30
A3
Pulldown - Wide Grip - Pronated
5 x 8
B1
Press - 35° Incline - Single Arm - Dumbbell - Neutral
3 x 10
B2
Row - Bent Over - Hand Supported - Dumbbell - Single Arm - Neutral Grip
3 x 10
C1
External Rotation - Arm Adducted - Standing - Mid Pulley - Single Arm - Neutral Grip
3 x 12
C2
Trap 3 Raise - Half Kneeling - Low Pulley - Facing - Single Arm
3 x 12
A
Deadlift - Conventional - Barbell - Medium Grip - Pronated
5 x 6 @ 83 %
B1
Split Squat - Dbl Barrel - Dumbbell
3 x 10
B2
Leg Curl - Standing - Foot Neutral - Dorsiflexed
3 x 8
C1
Calf Raise - Standing - Dumbbell - Single Leg
3 x 10
C2
Farmers Carry - Dumbbells
3 x 1:00
A1
Battle Rope - Alternating
4 x 20
A2
Forward Ball Roll - Toes
4 x 20
A3
Tiger Crawl
4 x 20
A4
Med Ball Suicides
4 x 20
A5
Battle Rope - Alternating
4 x 20
A6
Forward Ball Roll - Toes
4 x 20
A7
Tiger Crawl
4 x 20
A8
Med Ball Suicides
4 x 20
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