Building Mass, Strength and Power: Phase 2 and Phase 3
The TOP 10: Phase 2
Phase 2 is similar to Phase 1. It follows the same philosophy but is simplified. This phase increases the load in order to prepare the amount of work that is going to occur in the next phase. For this phase, pick your Top 10 exercises. Do not just chose all upper exercises or all lower. Get a good wide range of push exercises, pull exercises and squats. For me, they are:
1. BB Squat
2. Trapbar Deadlift
3. Kettlebell Swing for Time
4. Goblet Squat
5. BB Bench
6. Pullups
7. TRX Pushups
8. TRX Row
9. BB Row
10. DB Incline Bench
I would then select 5 exercises in the exact same way with the exact type of variation from PHASE 1. Do whatever is best for you. Change daily, weekly, whatever. The rep range changes slightly in this phase. The goal for every weighted exercise is 10 reps. You have 1 minute. The quicker you perform the reps, the longer the rest. Perform all bodyweight exercises until failure and rest for the remainder of the minute. Do not use the same weight that was used in PHASE 1. The weight should proportionately go up because of the lower rep range. It should take about 20–30 seconds to finish all 10 reps if the weight is correct. After completing all 5 exercises, take a 2-minute break. Repeat this circuit 6 times. Once again, if you hit all the rep ranges with the weighted exercises throughout the whole circuit, increase the weight. If you have a little extra in the tank (the goal is that you should not) do an ab workout in the same manner as in Phase 1. Do this phase for four days a week for four weeks.
PHASE 3: The BIG 3
This is my favorite phase and after you complete it, I hope you feel the same way. This is lifting in its simplest form, The Big Three — bench, deadlift, and squat. It is the foundation of most powerlifting programs. With these three lifts we will be using a daily undulating periodization (DUP). To simplify DUP, we will work on strength, power and hypertrophy on every lift, every week, on different days. One lift will be for power, one for strength and one for hypertrophy all on the same day. These are the only three major lifts that will be done but the rep range and weight will vary daily. Once again, Jack of all Trades — Master of None. It is very important here to get your 1 rep max (1RM) on every lift before you start this phase. This phase works off of percentages and is the most effective when the 1RM is accurate. It is NOT what you want to lift, it is what you actually can lift. This phase is a four day split, day 1–3 are The Big Three, while Day 4 is all accessory work and is used as a de-loading day. All loads for Day 4 should be submaximal unless otherwise indicated. In terms of importance, make sure to do the power lift first, strength second, and hypertrophy third. Please take a day off in between work (The Big Three) days but the accessory work day can be done the day after Day 3 and before Day 1.
EXAMPLE:
· MONDAY: DAY 1
· TUESDAY: REST/ABS
· WEDNESDAY: DAY 2
· THURSDAY: REST/ABS
· FRIDAY: DAY 3
· SATURDAY: DAY 4
· SUNDAY: REST/ABS
Feel free to participate in active rest on rest days if you feel like it. Don’t go crazy! A light jog, bike ride, or a casual pickup basketball game. Don’t go crazy with the activity but enough to break a light sweat and warm the muscles up. Ab work can be done on these day also. Take the rest seriously. If there needs to be a full day off, fine, just make sure to feel ready to attack the gym the next day.
WEEK 1 and WEEK 2
DAY 1
1. Deadlift (Power) — 6 x 3 at 85% of 1RM
2. Squat (Strength) — 5 x 5 at 80% of 1RM
3. Bench (Hypertrophy) — 3 x 10 of 70% of 1RM
DAY 2
1. Squat (Power) — 6 x 3 at 85% of 1RM
2. Bench (Strength) — 5 x 5 at 80% of 1RM
3. Deadlift (Hypertrophy) — 3 x 10 at 70% of 1RM
DAY 3
1. Bench (Power) — 6 x 3 at 85% of 1RM
2. Deadlift (Strength) — 5 x5 at 80% of 1RM
3. Squat (Hypertrophy) — 3 x 10 at 70% of 1RM
DAY 4 (Accessory Work)
1. Pullups — 5 x Fail
2. Pushups — 5 x Fail
3. Goblet Squat — 4 x 10–12
4. Curls — 4 x 10–12
5. Tricep Extensions — 4 x 10–12
WEEK 3 and WEEK 4
DAY 1
1. Deadlift (Power) — 6 x 3 at 90% of 1RM
2. Squat (Strength) — 5 x 5 at 85% of 1RM
3. Bench (Hypertrophy) — 3 x 10 of 75% of 1RM
DAY 2
1. Squat (Power) — 6 x 3 at 90% of 1RM
2. Bench (Strength) — 5 x 5 at 85% of 1RM
3. Deadlift (Hypertrophy) — 3 x 10 at 75% of 1RM
DAY 3
1. Bench (Power) — 6 x 3 at 90% of 1RM
2. Deadlift (Strength) — 5 x5 at 85% of 1RM
3. Squat (Hypertrophy) — 3 x 10 at 75% of 1RM
DAY 4 (Accessory Work)
1. Pullups — 5 x Fail
2. Pushups — 5 x Fail
3. Goblet Squat — 4 x 10–12
4. Curls — 4 x 10–12
5. Tricep Extensions — 4 x 10–12
REST IN SETS WEEK 1 AND 2
· POWER/STRENGTH: 60 to 90 seconds between sets
· HYPERTROPHY: 1 minute between sets
REST IN SETS WEEK 3 AND 4
· POWER/STRENGTH: 60 to 90 seconds between sets
· HYPERTROPHY: 1 minute between sets
