Welcome to the first Accumulation phase of the new cycle.  If you’re continuing on from the previous peaking phase, this higher rep range will be a welcome change and allow your nervous system and joints to recover a bit.  If you’re joining in for the first time, welcome to the beginning of a new MACROCYCLE.  It is 18 weeks, which includes 6 training phases, designed to continue chiseling out your new bod and keeping you strong along the way.

This phase utilizes a three-exercises superset, appropriately called a Tri-Set.  You will perform all three exercises back-to-back-to-back before resting.  Then repeat for the designated amount of sets.

Each tri-set hits the same muscle group for all three exercises, so anticipate a large amount of lactic acid buildup (aka “the burning”), and fatigue to set in faster than you’d expect.  During the first time through the workouts, you may have to adjust your weights a few times.  In particular, you may find that after the first set or two,  you can’t get all the reps with that same weight.  That’s fine.  Adjust set by set if you need to, and the next week when you come back to it, you’ll have a good idea of the appropriate weights.

You’ll notice one additional change this phase - the weekly schedule.

In order to maximize your exposure to these stimuli, you will cycle through 3 workouts instead of 4.  This means you may hit the same muscle group twice in a week.

Due to this extra fatigue factor, the rest days become more imperative.  There will not be any conditioning scheduled for this phase, but if you want to do some aerobic works as an active recovery, that’s totally fine.  Just like previous phases, keep the aerobic work to a heart rate of 120-140 BPM.

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Have fun, stay hungry, and get after your new PHYSIQUE.