Phase 03 · Precision
Weeks 7–9
Dial in tempo and timing. Every rep is intentional — controlled eccentrics, peak contractions, 21s method, and alternating Push/Pull/Legs variations.
Training Split
Push A/B · Pull A/B · Legs A/B — Rotating
5 training days, 2 rest days
Primary Goal
Tempo Control & Mind-Muscle
Last 3–4 reps must be a complete struggle
Key Technique
Alternating Variations + 21s
Precise timing cues on every exercise — eccentric counts, peak holds, and partial ROM sequences
Cardio Protocol
Zone 2 — Fat Burning Zone
15 min
Duration
5× per week
Frequency
130–140 BPM
Target HR
Post-workout or fasted
Timing
Coach's Note
Shorter sessions, higher frequency. Cardio is leaner as training volume increases.
Recommended: Incline treadmill (10–15% grade) or StairMaster. Keep it steady state — no sprints.
WORKOUT SESSIONS
Train 5× per week. Follow Push → Pull → Legs rotation. Alternate A and B variants each time.
Push 1
Chest, Shoulders & Triceps
7
exercises
~20 total sets
Warmup required
Warm-Up
Take however many warm up sets you need
1
High Incline Dumbbell Press
1x5-8, 1x12-15Pause 2 seconds at top, squeeze chest hard
2
Flat Dumbbell Press
3x8-10Pause 2 seconds at top, 3 second negative
3
Cable Chest Flys
3x12-151 count stretch, 2 count contraction, 3 second negative
4
Single Arm Cable Lateral Raises
3x152 count pause at contraction
5
Cable Tricep Pushdowns
3x12-152 second squeeze at top, 3 second stretch at start
6
Dumbbell Tricep Kickbacks
3x15
7
Push Ups
4 setsto fail
To Failure
Push 2
Chest, Shoulders & Triceps
7
exercises
~27 total sets
Warmup required
Warm-Up
Take however many warm up sets you need
1
Dumbbell Shoulder Press
1x5-8, 1x12-152 second count at bottom, keep tension on delts
2
Decline Chest Press
1x5-8, 1x12-15Pause 2 seconds at top, squeeze chest hard
3
Cable Lateral Raises
8x10Super lightweight, 2 second count at top, 20 second rest
4
Flat Dumbbell Chest Press
4x12Same weight all sets, 1 minute rest
5
Plate Front Raises
3x121 second hold at top, negative down, explode up
6
Skull Crushers
6x625 second rest between sets
7
Bodyweight Dips
4 setsto fail, 40 second rest
To Failure
Pull 1
Back & Biceps
7
exercises
~24 total sets
Warmup required
Warm-Up
Keep form immaculate
1
Underhand Lat Pulldowns
4 setsDouble arm, 3 count negatives
2
Deadlifts
1x8-12, 1x12-15Keep form immaculate
3
T-Bar Rows
1x8-12, 1x12-152 second squeeze at top, 2 second negative
4
Dumbbell Rear Delt Flys
6x58 second rest between sets, hammer through
5
Cable Rows (Narrow Grip 21s)
3 rounds7 reps top half, 7 reps bottom half, 7 reps full ROM
6
Barbell Curls
4x8-102 second squeeze at top, extend fully at bottom
7
Pull Ups
5 setsto fail
To Failure
Pull 2
Back & Biceps
7
exercises
~24 total sets
1
Dumbbell Pullovers
4x15
2
Lat Pulldowns
CS
CS
3
Incline Dumbbell Rows
3x152 count at bottom, focus on stretch
4
Seated Cable Rows
1x8-12, 1x15-18Go heavy, keep form, PR set
5
Single Arm Cable Rows
3x15Same weight all reps, 1 second pause at top
6
EZ Bar Curls
6x625 second rest between sets
7
Single Arm Hammer Curls
4x12per arm
Legs 1
Lower Body
5
exercises
~19 total sets
Warmup required
Warm-Up
Do warm up sets before main sequence
1
Lying Hamstring Curls
4x122 second hold at top, 3 second negative
2
Barbell Squats
5x615 second rest between sets, gets hard towards end
3
Leg Extensions
3x152 count hold in contraction
4
Lower Body Circuit
3 rounds12 reps each exercise
5
Calf Raises
4x1245 second rest
Legs 2
Lower Body
6
exercises
~24 total sets
Warmup required
Warm-Up
Start with bodyweight until you gain control
1
Bulgarian Split Squats
3 sets per legReal slow, 1 second pause at bottom
2
Hack Squats
1x5-8, 1x12-152 second pause at bottom, 3 second count up
3
Leg Press
8x12Regular stance, 25 second rest between sets
4
Leg Extensions
5x1525 second rest between sets
5
Seated Calf Raises
4x152 second hold at top and bottom of ROM
6
Weighted Lunges
3x10steps each leg