Strength And Size Phase I
Alexander York Fitness
This is phase I of a program that is geared towards giving you the best of both worlds. Boosting your strength gains through the roof while still adding on quality size in the process. You will be working off percentages and hypertrophy based sets and rep ranges. Phase I length 4 weeks
A
Bench Press
2 x 3 @ 72.5, 77 %
B
Bench Press
9 x 3 @ 63 %
C1
Incline Bench Press
4 x 6
C2
Chin-Up
4 x 6
D1
DB Fly
3 x 15
D2
Hammer Curl
3 x 8
E1
Incline DB Supinated Curl
8, 10, 12
E2
Incline IYT'S
3 x 8
F
Barbell Hip Thrust
1 x 40
G
Standing Cable Abs
3 x 15
A
Back Squat
2 x 3 @ 72.5, 77 %
B
Back Squat
9 x 3 @ 63 %
C
Front Squat
6 x 2 @ 62.5 %
D
DB Split Squat
4 x 8
E1
Romanian Deadlift
3 x 8
E2
SISSY SQUAT
3 x 25
F1
BARBELL SUPINE HIP EXTENSION
3 x 12
F2
BANDED ABDUCTIONS
3 x 30
G
Front Squat
2 x 1 @ 70 %
H
STANDING CALF RAISE
3 x 20
A
Seated Military Press
2, 2, 2, 2, 2, 2, 2, MAX @ 72.5 %
B
Crucifix Holds
1 x 30
C
Rear Delt Flyes
3 x 15
D
Lateral Delt Raise W/ 5 Second Negative
3 x 7
E
Laying Dick Press W/ Barbell
4 x 15
F
Dips
3 x 5
G
Overhead Rope Extensions
3 x 15
A
Back Squat
6 x 1 @ 60 %
B
Deadlift
1 x 3 @ 75 %
C
Deadlift + Chains or Mini Bands
8 x 4 @ 63 %
D
DB Shrug
3 x 18
E
Pendlays Row
3 x 15
F1
DB Pullover
3 x 15
F2
Straight Arm Pulldown
3 x 15
G
Wide Grip Pull Ups
6 x 5
H
Strict Lower Hanging Leg Lifts
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.
