Training Program - Phase 2: 2023-09-05
Contents
Overview
After running the phase1 program for a week its time to transition into phase2.
The program will be a 4 day bro split and I will use it for 6-8 weeks.
Program
Chest/Shoulders
Volume: 13-16/9-12(Only doing front and side delt so 2/3 of volume) sets
Exercises: 3-4/2-3(Only doing front and side delt so 2/3 of exercises)
Intensity:
- Barbell Incline Bench Press - Last set rest/pause
- Dumbbell Bench Press - Last set constant tension and 3-sec descents
| Exercise | Sets | Reps |
|---|---|---|
| Lever Chest Press (plate loaded) | 4 | 10-12 |
| Barbell Incline Bench Press | 4 | 6-8 |
| Dumbbell Bench Press | 4 | 12 |
| Cable Standing Fly | 3 | 15 |
| Cable One Arm Lateral Raise | 4 | 15 |
| Machine Shoulder Press | 3 | 15 |
Legs
Volume: 16-20 sets
Exercises: 4-5
Intensity:
- Lever Lying Leg Curl (plate loaded) - Last set double dropset aim for maybe 8 reps
- Inverted Leg Press - Last set 3 sec descent
- Dumbbell Split Squat - Last set constant tension
| Exercise | Sets | Reps |
|---|---|---|
| Lever Lying Leg Curl (plate loaded) | 6 | 10-15 |
| Barbell Squat | 4 | 8 |
| Inverted Leg Press | 4 | 12 |
| Dumbbell Split Squat | 4 | 15 |
Back/Shoulders
Volume: 16-20/9-12(Only doing rear delt so 1/3 of volume) sets
Exercises: 5-7/2-3(Only doing rear delt so 1/3 of exercises)
Intensity:
- Cable Close Grip Pulldown - Last set 3-sec Descent
- Cable Stretchers - All sets 3-sec Descent
Bicep/Tricep
Volume: 9-12/12-16 sets
Exercises: 3-4/3-4
Intensity: Last set 3-sec Descent most
| Exercise | Sets | Reps |
|---|---|---|
| Cross body hammer curls | 4 | 12-15 |
| Drag curl | 3 | 12-15 |
| Lever Preacher Curl (plate loaded) | 4 | 8 |
| Cable Dual Rope Triceps Extension | 4 | 12 |
| Cable Pushdown (with V-bar) | 4 | 12 |
| Tricep Dip | 3 | 15 |
| Dumbbell Lying Triceps Extension | 4 | 15 |