My "NEW" 3-Week Phase Approach
Two new phases, very different in style, that I am alternating
I'm going to get right to the chase with this post...meaning I'll save all my explanations for a later date. Let's get right to the nuts and bolts.
If you know me, you know I'm a big advocate of listening to the internal signs I am sent...physiologically and psychologically. All with the common goal of maximizing my performance in the gym as well as providing the utmost in results.
I have noticed lately that 4-week phases were just a little too long for my body. I would crank through three weeks of my training, and the 4th would be a dud. I'm all for a deload week, but I don't like feeling like it's unproductive. And to be honest, I do think it was a combination of my mind AND my body. I would physically just be spent from the workout at hand as well as simply bored.
Bring on the change!
So what I have created now for me to do is two different 3-week phases which I will alternate:
The first phase I will train 4 days a week (never more than 2 days in a row) and utilize more functional, Olympic, and strongman movements. More TRX, sleds, bodyweight, tires, sledgehammers, etc.
The second phase will be a 5-days per week split using more of the traditional "bodybuilding" type of training.
I just got finished with 3 weeks of a Phase 1. Monday and Thursday were upper body days and Tuesday and Saturday were dedicated to lower body. Again...I'll give you a look into this phase in an upcoming post. For now, let's stay in the present and give you a look at the next 3-week training phase:
Monday - Chest (and Arms)
A) Close-grip Bench Press: Ramp sets of 8 reps. Once I hit my peak weight, I'll do a drop-set of 8 reps, strip about 20%, and immediately do 4-8 more reps.
B1) Decline Barbell Press 3 x 8-10
B2) DB Flyes (Flat or Decline) 3 x 8-12
C1) Incline DB or BB Press 3 x 8-10
C2) Incline Flyes 3 x 8-12
D1) Hammer Curls 3 x 6-8
D2) Pushdowns 3 x 8-12
Tuesday - Legs
A) DB Squat or Trap-Bar Deadlift: Ramp sets of 8 reps. And just like the Close-grip Bench, once I hit peak I'll do a drop-set.
B1) Bulgarian Split Squat 3 x 8 per leg
B2) 1-Leg Extensions 3 x 8-12 per leg
C1) Leg Press 3 x 8-10
C2) Bodyweight Squats 3 x max
Wednesday - Back (and Arms)
A) One Arm DB Rows or One Arm BB Row 3 x 6-8 per arm
B) Widegrip Front Pulldowns 3 x 6-8
C) Underhand Pulldowns 3 x 6-8
D) Overhand or Parallel-grip Low Cable Row 3 x 6-8
E1) Preacher Curl 3 x 6-8
E2) Overhead Tricep Extension 3 x 8-12
Thursday: Shoulders
A) Standing Shoulder Press: Ramp sets of 8 reps. Just like the Close-grip and DB Squat, once I hit peak I'll do a drop-set.
B1) Seated DB Press 3 x 6-8
B2) Side Lateral 3 x 8-10
B3) Front Raise 3 x 8-10
C) Cable Upright Row with Rope 3 x 6-8
C2) Bent Laterals 3 x 10-12
Friday: Posterior Chain (and Arms)
A) Deadlifts Ramp sets of 8
B1) Romanian/Stiffleg Deadlift 3 x 8 to 10
B2) Leg Curls or Low Back Extensions 3 x 8 to 12
C1) High Pulls 3 x 8
C2) Shrugs 3 x 8 to 12
D1) Cable or BB Curl 3 x 6-8
D2) Closegrip Push-ups 3 x max
As you can see, the split is very similar to some of my past phases with one exception: I've sprinkled my direct arm work across the week. I'll give you some insights as to why I did this in an upcoming post, too.
I sure have a lot of work to do in upcoming posts! You may want to become a fan of the Cutting Edge Facebook Page (see below) so you can stay up to date more frequently.
Well...that's it. This is what I'm starting with today.
Until next time...Train with passion!
And be sure to become a fan of the Cutting Edge Facebook Page
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