Building the Classic Physique Phase I
Alexander York Fitness
This is phase I of a five day a week high volume backed program that will allow you to focus on gaining lean tissue in areas to help achieve the aesthetics of a classic physique. While gaining lean mass, you will also strip away unwanted fluff to begin working towards creating the Classic Physique.
Hard work, determination and persistence will be required from this program to demand optimal results. Don't wait to achieve the body of your dreams.
Phase I: 4 weeks
A1
Plank
3 x 30
A2
Bird Dog
3 x 30
B
Zercher Squat
20, 15, 12, 10, 8, 5
C1
BFR 3 Way Leg Extension
3 x 15
C2
Kneeling Quad Stretch to Lockout
3 x 10
D1
BFR 3 Way Leg Curl
3 x 15
D2
BFR Toes Elevated Barbell Romanian Deadlift
3 x 10
E1
DB Front Rack Walking Lunge
E2
Adduction Machine
F1
BFR Standing Calf Raises with High Double Contraction
3 x 10
F2
Banded Dorsiflexion
3 x 13
G
Sled Push
6 x 60
A1
Side Plank
3 x 30
A2
Superman
3 x 30
B
BB Bench Press
C1
Band Suspended Kettlebell Bench Press
20, 15, 12, 10, 8, 5
C2
Pec Stretch Pushups
3 x 10
D1
DB Chest Fly
20, 15, 12
D2
Banded Decline Pushups
E
Ring Dips
F
DB Pause Kennely Extension
3 x 15
G
Tabata Bike Sprints
A
Deadlift
8, 8, 5, 3
B1
Wide Grip Lat Pull Down
3 x 8
B2
Wide Grip Lat Pulldown Face Away
3 x 8
C
Neutral Grip Machine Rows
12, 10, 8, 20
D
Wide Grip Pull Ups
E1
T Bar Rows
12, 10, 8, 20
E2
Narrow Neutral Grip Pullups
4 x 6
F
Narrow Grip EZ Bar Preacher Curls
3 x 15
G
Dumbbell Wrist Flexion and Extension
4 x 15
H
HIIT Stair Master
A
Barbell Standing Shoulder Press
8, 8, 5, 3
B
EZ Bar Upright Row
20, 15, 12, 10, 8
C
Pronated Front Delt Raise
15, 12, 10, 8
D
DB Reverse Fly
15, 12, 10, 8
E
DB Shrug
4 x 15
F
Crucifix Hold
G
Sled Drag
6 x 60
A
Close Grip Bench Press
8, 8, 5, 3
B1
Tricep Rope Pulldowns
20, 15, 12, 10
B2
Fat Grip Alternating Supinated Curls
4 x 12
C1
Skull Crushers
15, 12, 10
C2
45 Degree Dumbbell Spider Curl
15, 12, 10
D1
PRONATED DUMBBELL KICK BACK
3 x 12
D2
Wide Grip Barbell Curl
3 x 12
E
BFR Dumbbell Concentration Hammer Curls
3 x 8
F
Close Grip Banded Pushups
G
Calf Raise
3 x 15
Alexander York
Since 2003 I have been training to perfect my athletic abilities as well as my physique. I spent years and hours using trial and error to find what seamlessly works to enhance my endurance, athleticism and strength while maintaining a well rounded lifestyle. By utilizing the newest scientifically backed research I am proud to proclaim that I have developed a system that demands results.
