Strength And Size Phase III
Alexander York Fitness
This is phase II 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 II length 4 weeks
A
Bench Press
1 x 1 @ 98 %
B
Bench Press
3, 3, 3, 3, 3, MAX @ 75 %
C1
Incline Bench Press
4 x 6
C2
Chin-Up
4 x 6
C3
Push-Up
4 x MAX
D1
DB Reverse Fly
3 x 15
D2
Medial Hammer Curl
3 x 8
E1
Incline Pronated DB Curls
8, 10, 12
E2
Incline IYT'S
3 x 10
F
Barbell Hip Thrust
3 x 20
G
Standing Cable Abs
4 x 15
A
Back Squat
1 x 2 @ 98 %
B
Front Squat
6 x 2 @ 62.5 %
C
Close Stance Leg Press
50, 40, 30, 20
D
Zercher Split Squat
4 x 8
E1
Prone Machine Hamstring Curl
3 x 8
E2
Leg Extension
3 x 25
F
Standing Calf Raises
3 x 20
A
Seated Military Press
1, 1, 1, 1, 1, 1, 1, MAX @ 85 %
B
Incline Bench Press
3 x 3 @ MAX lb
C
Rear Delt Fly Thumbs Up
3 x 15
D1
Front Delt Raise
3 x 7
D2
Lateral Delt Raise W/ 5 Second Negative
3 x 7
E
JM Press
4 x 15
F
Dips
3 x 5
G
Kennelly Extension
3 x 15
A
Deadlift
2 x 2 @ 99 %
B
Deadlift
6 x 2 @ 81 %
C
Back Squat
6 x 1 @ 65 %
D
One Arm DB Shrugs
3 x 18
E
1-Arm DB Row
3 x 15
F
Neutral Grip Pull Up
1 x MAX
G
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.
