Phase 02 · Intensity
Weeks 4–6
Raise the stakes. Five specialized training days targeting individual muscle groups with supersets, drop sets, and high-volume accumulation.
Training Split
Hams/Glutes · Quads · Chest/Tri · Shoulders · Back/Bi
5 training days per week
Primary Goal
Specialized Muscle Targeting
Last 3–4 reps must be a complete struggle
Key Technique
Supersets & Drop Sets
Pair exercises back-to-back with minimal rest for maximum pump and volume
Cardio Protocol
Zone 2 — Fat Burning Zone
30 min
Duration
4× per week
Frequency
130–140 BPM
Target HR
After weight training
Timing
Coach's Note
Last 3–4 reps of every set must be a complete struggle. Get outside your comfort zone.
Recommended: Incline treadmill (10–15% grade) or StairMaster. Keep it steady state — no sprints.
WORKOUT SESSIONS
Resistance training 5× per week. Gauge weight so last 3–4 reps are a complete struggle.
Legs 1
Lower Body
7
exercises
~32 total sets
Warmup required
Warm-Up
10 MIN leg warmup (dynamic stretching and 20-30 deep bodyweight squats)
1
Lying Hamstring Curls
4x25
2
Glute Bridges
4x15superset with walking lunges, 15 steps each leg
Superset
3
Stiff Leg Deadlifts
4x10superset with alternating lunges 10 steps each
Superset
4
Deadlifts
4x6
5
Leg Press (Wide Stance)
4x12
6
Seated Calf Raises
8 sets
7
Barbell Hip Thrusts
4x10
Legs 2
Lower Body
7
exercises
~42 total sets
Warmup required
Warm-Up
10 MIN leg warmup (dynamic stretching and 20-30 deep bodyweight squats)
1
Leg Extensions
10x15
2
Barbell Squats
4x8superset with sissy squats 25 reps
Superset
3
Dumbbell Split Squats
4x12per leg, superset with Dumbbell Reverse Lunges 12 reps
Superset
4
Barbell Squats (Narrow Stance)
4x20last set is a double drop set
Drop Set
5
Leg Extensions
10x15
6
Standing Calf Raises
5x15
7
Seated Calf Raises
5x20superset with 20 reps hip adduction
Superset
Push 1
Chest & Triceps
7
exercises
~30 total sets
1
Cable Chest Flys
6 sets x152 sets from top, 2 sets mid, 2 sets from bottom
2
Weighted Dips
4x8superset with push ups to fail
SupersetTo Failure
3
Barbell Bench Press
4x6make them heavy
4
Barbell Incline Press
4x6
5
Incline Flys
4x30
6
Dumbbell Overhead Tricep Extensions
4x15
7
Skull Crushers
4x20
Push 2
Shoulders
4
exercises
~14 total sets
1
Shoulder Tri-Set (Front/Lateral/Rear)
4 sets x12each exercise, do all 3 before resting
2
Smith Machine Shoulder Press
4x10superset with Dumbbell Upright Rows 10 reps
Superset
3
Reverse Pec Dec
3x10
4
Barbell Push Press
50 reps
Pull 1
Back & Biceps
8
exercises
~31 total sets
1
Barbell Bent Over Rows
4x10
2
Cable Rows (Wide Grip)
4x12
3
Single Arm Dumbbell Rows
3x12per arm
4
Narrow Grip Pull Ups
4 setsto fail
To Failure
5
Lat Pulldowns
4x25
6
Cable Pullovers
4x20
7
Barbell Curls
4x12
8
Hammer Curls
4x12