PHASE III - STRENGTH AND SIZE FOCUS II
DURATION: 4 to 6 weeks
Training split:
Monday: 1 whole-body lift + Vertical push/pull
Tuesday: Lower body
Wednesday: OFF
Thursday: 1 whole-body lift + horizontal push/pull
Friday: Arms
Saturday: Power circuit
Sunday: OFF
MONDAY
SECTION A - ACTIVATION
A1. Depth jumps - 3-4 sets of 5 reps
A2. Plyo push-up - 3-4 sets of 5 reps
A3. Medicine ball slam - 3-4 sets of 5 reps
SECTION B - STRENGTH & SIZE
A. Power clean & push press - sets of 3 reps, start with roughly 50-60% and ramp up to max force set for 3 reps
B1. Standing DB shoulder press - 4-6 sets of 5 reps
B2. Chin-up parallel grip - 4-6 sets of 5 reps (add weight if needed)… 30-45 sec. of rest between both exercises
C1. Incline bench press - 4-6 sets of 5 reps
C2. Chin-up pronated grip - 4-6 sets of 5 reps (add weight if needed) … 30-45 sec. of rest between both exercises
D1. Dips (no weight) - 4 sets, stop 2 reps short of failure
D2. Chin-up supinated grip (no weight) - 4 sets, stop 2 reps short of failure
TUESDAY
SECTION A - ACTIVATION
A. Jump on to a box in front - 3-4 sets of 5 reps
B. Jump on to a box behind you - 3-4 sets of 5 reps
C. Broad jump - 3-4 sets of 5 reps
SECTION B - STRENGTH & SIZE
A. Sumo deadlift - 3 reps, start at roughly 50-60% and ramp up to max force set for 3 reps
B. Front squat - 5 reps, start at roughly 50-60% and ramp up to max force set for 3 reps
C. Bulgarian split squat (no weight) - 3 sets, stop 2 reps short of failure
D. Glute-ham raise (back hyperextension if you don’t have GHR) - 3 sets, stop 2 reps short of failure
THURSDAY
SECTION A - ACTIVATION
A. Medicine ball throw from chest - 3-4 sets of 5 reps
B. Speed 1-arm row - 3-4 sets of as many reps as you can in 15 seconds
SECTION B - STRENGTH & SIZE
A. Power snatch from the hang - 3 reps, start at roughly 50-60% and work up to max force set for 3 reps
B1. Bench press - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps
B2. Bent-over barbell rowing - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps. 30-45 seconds between both exercises
C1. Push-ups - 3 sets, stop 2 reps short of failure
C2. Fatman pull-up - 3 sets, stop 2 reps short of failure
FRIDAY
SECTION A - STRENGTH & SIZE
A1. Top half close-grip bench press - 5 reps, start at roughly 50-60% and work up to max force set for 5 reps
A2. Preacher curl - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps. 30-45 seconds between both exercises
B1. Lying DB triceps extension - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps.
B2. Standing DB hammer curl - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps. 30-45 seconds between both exercises
C1. Overhead DB triceps extension (one DB for both hands) - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps.
C2. Standing reverse-grip EZ bar curl - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps. 30-45 seconds between both exercises
SATURDAY
SECTION A - POWER CIRCUIT
A1. Power clean (70-75%) 3 reps
A2. Speed bench press (40-50%) 5 reps
A3. Jump squat (20% bodyweight) 5 reps
A4. Medicine ball slam 5 reps
- Perform circuit 9-12 times… drop an exercise if it stops being explosive… 15-30 seconds between exercises.