workout Volume_2

Phase 2—Intensity
The Goal of Phase 2 is to lift a near maximal load for low reps. There will be no
changes in the number of sets you complete, just the load you lift.
• Week 1 = 6-RM
• Week 2 = 4-RM
• Week 3 = 2-RM
Rest time = 2-3 minutes between sets.

Workout 1 Upper Body A

Workout 2 Lower Body A

Workout 3 Upper Body B

Workout 4 Lower Body B

Upper Body A                                                           Upper Body B

 

Bench Press 3 X 2-6                               Incline Press 3 X 2-6

Bent Over Row 3 X 2-6                           Pull-Up 3 X 2-6

Military Press 3 X 2-6                             DB Shoulder Press 3 X 2-6

BB Shrug 3 X 2-6                                    DB Shrug 3 X 2-6

Close Grip Bench 3 X 2-6                      Skull Crusher 3 X 2-6

BB Curl 3 X 2-6 DB                                 Curl 3 X 2-6

Lower Body A                                                         Lower Body B

 

Squats 3 X 2-6                                        Deadlift 3 X 2-6

Stiff Leg Deadlift 3 X 2-6                        Leg Press 3 X 2-6

Seated Calf Raise 3 X 2-6                      Standing Calf Raise 3 X 2-6
 

The rep range for Phase 2 is 2-6, but unlike Phase 1, you are going to shoot for a given

rep number for each workout. The goal for week one is to use a weight that allows you to

complete 3 sets of 6 reps; week two is to complete 3 sets of 4 reps; week three is to

complete 3 sets of 2 reps. Each week you will be lifting a heavier load. For Deadlift it

may be something like:

• Week 1 = 315 for 3 X 6

• Week 2 = 335 for 3 X 4

• Week 3 = 355 for 3 X 2
 

If you prefer, you can do arms after legs on the lower body day since the volume

is lower on leg day. Some people may prefer to do all of the upper body in one workout

because they find leg training more taxing or just because of personal preference. I leave

it up to each individual to decide whether they prefer to train arms in the upper body

workouts or the lower body workouts.