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.
 

Workout Volume

Phase 1;Volume 

The goal of Phase 1 is to increase the volume (number of sets) each week. In
addition to adding sets each week you should always strive to lift a greater load each
workout.
• Week 1 = 3 sets per exercise
• Week 2 = 4 sets per exercise
• Week 3 = 5 sets per exercise
Rest time = 90 seconds between sets.

Workout 1 Chest+Shoulders
Workout 2 Back+Traps
Workout 3 Legs
Workout 4 Arms

Chest+Shoulder

Bench Press 3-5 X 6-10
Incline DB Press 3-5 X 6-10

Dips 3-5 X 6-10

Military or DB Press 3-5 X 6-10
DB Side Lateral 3-5 X 6-10

Back+Traps

Rack Deadlift 3-5 X 6-10
Pull-Up 3-5 X 6-10
Bent Over Row 3-5 X 6-10
BB Shrug 3-5 X 6-10
DB Shrug 3-5 X 6-10

Legs

Squats 3-5 X 6-10
Stiff Leg Deadlift 3-5 X 6-10
Leg Extension 3-5 X 6-10
Leg Curl 3-5 X 6-10
Lunges 3-5 X 6-10

Arms+Calves

BB Curl 3-5 X 6-10
Close Grip Bench 3-5 X 6-10
Skull Crusher 3-5 X 6-10
DB Curl 3-5 X 6-10
Standing Calf Raise 3-5 X 6-10
Seated Calf Raise 3-5 X 6-10

The rep range for Phase 1 is 6-10, which means you want to get at least 6 reps but no more than 10 reps. If you cannot get 6 reps then the weight is too heavy. If you can get more than 10 reps then the weight is too light. Once you can complete 10 reps with a given weight you should increase the weight for the next set. For example, if you can squat 225 lbs. for 10 reps the increase the weight to 235 lbs.