Training Program - Phase 3: 2023-09-05
Contents
Overview
After running the phase2 program for a couple of months its time to transition into phase3.
The program will be a 4 day bro split and I will use it for 2-4 weeks.
Program
Chest/Shoulders
Volume: 8-10/4-6(Only doing front and side delt so 2/3 of volume) sets
Exercises: 2-3/2(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) | 3 | 10-12 |
| Dumbbell Bench Press | 4 | 12 |
| Dumbbell Fly | 3 | 15 |
| Cable One Arm Lateral Raise | 2 | 15 |
| Machine Shoulder Press | 2 | 12 |
Legs
Volume: 8-10 sets
Exercises: 3-4
Intensity:
- Lever Lying Leg Curl (plate loaded) - Last set double dropset aim for maybe 8 reps
- Dumbbell Split Squat - Last set constant tension
| Exercise | Sets | Reps |
|---|---|---|
| Lever Lying Leg Curl (plate loaded) | 3 | 10-15 |
| Barbell Squat | 3 | 8 |
| Dumbbell Split Squat | 3 | 15 |
Back/Shoulders
Volume: 8-10/4-6(Only doing rear delt so 1/3 of volume) sets
Exercises: 4-5/2(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
| Exercise | Sets | Reps |
|---|---|---|
| Lever Close Grip Incline Row (plate loaded) Neutral Grip | 3 | 10-15 |
| Cable Close Grip Pulldown | 3 | 8 |
| Cable Stretchers | 2 | 10 |
| Barbell Rack Pull | 3 | 15 |
| Dumbbell Lying Rear Delt Row | 2 | 25 |
Bicep/Tricep
Volume: 4-6/4-6 sets
Exercises: 2/2
Intensity: Last set 3-sec Descent most
| Exercise | Sets | Reps |
|---|---|---|
| Cross body hammer curls | 3 | 12-15 |
| Drag curl | 3 | 12-15 |
| Cable Dual Rope Triceps Extension | 3 | 12 |
| Cable Pushdown (with V-bar) | 3 | 12 |