Strength And Size Phase II
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 @ 81, 85 %
B
Bench Press
9 x 3 @ 67.5 %
C1
Incline DB Bench Press
4 x 6
C2
Pull-Up
4 x 6
D1
DB Fly Pronated Grip
3 x 15
D2
Supinated Curl
3 x 8
E1
Incline DB Hammer Curl
8, 10, 12
E2
Incline IYT'S
3 x 8
F
Barbell Hip Thrust
1 x 25
G
Kneeling Cable Abs
3 x 15
A
Back Squat
2 x 3 @ 81, 85 %
B
Back Squat
9 x 3 @ 67.5 %
C
Squat Walk Out + 5 Second Hold And Brace
1 x 1 @ 103 %
D
Front Squat
6 x 2 @ 70 %
E
Barbell Split Squat
4 x 8
F1
Prone Machine Hamstring Curl
3 x 8
F2
Leg Extension
3 x 25
G1
BARBELL SUPINE HIP EXTENSION
3 x 12
G2
Abduction
3 x 30
H
Seated Calf Raises
3 x 20
A
Close Grip Incline Bench Press
3 x 3 @ MAX lb
B
Seated Military Press
6 x 2 @ 80 %
C1
Front Delt Raise
3 x 10
C2
DB Lateral Raise
3 x 10
D
Rear Delt Fly Thumbs Out
3 x 15
E
Cuban Press
3 x 7
F
French Press With EZ Bar
4 x 15
G
Dips
3 x 5
H
Cable Tricep Pushdown
3 x 15
A
Back Squat
6 x 1 @ 67.5 %
B
Deadlift
1 x 3 @ 86 %
C
Deadlift W/ Chains or Mini Bands
6 x 3 @ 68 %
D
DB Reverse Shrug
3 x 18
E
Bent Over Supinated Barbell Row
3 x 15
F1
Ab Wheel
3 x 15
F2
Straight Arm Pulldown
3 x 15
G
Close Neutral Grip Pull Up
5 x 5
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.
