Phase 3. Sunday Monday Tuesday Wednesday Thursday Friday Saturday. Day 1 Day 2 Day 3 Recovery Day 4 Day 5
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2 Phase 3 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Recovery Day 4 Day 5 Recovery Day 1 Day 2 Day 3 Recovery Day 4 Day 5 Recovery Day 1 Day 2 Day 3 Recovery Day 4 Day 5 Recovery Day 1 Day 2 Day 3 Recovery Day 4 Day 5
3 Week 1 Day 1 Squat 65% Minutes Bench Press 65% Minutes Deadlift 70% Minutes Lunges Sec. Hamstring Curls Sec. Day 2 OHP 65% Minutes Pull Ups BW 2 AMAP 1-2 Minutes Lat Pulldowns Sec. Seated Rows Sec. Barbell Curls Sec. Day 3 Squat 70% Minutes Bench Press 70% Minutes Incline DB Press Sec. Chest Fly Sec. Pushdowns Sec.
4 Day 4 Deadlift 70% Minutes OHP 70% Minutes Lateral Raises Sec. Face Pulls Sec. Barbell Shrugs Sec. Day 5 Squat 75% Minutes Bench Press 75% Minutes SLDL Sec. Leg Extensions Sec. *AMAP = As Many As Possible
5 Week 2 Day 1 Squat 65% Minutes Bench Press 65% Minutes Deadlift 70% Minutes Lunges Sec. Hamstring Curls Sec. Day 2 OHP 65% Minutes Pull Ups BW 2 AMAP 1-2 Minutes Lat Pulldowns Sec. Seated Rows Sec. Barbell Curls Sec. Day 3 Squat 70% Minutes Bench Press 70% Minutes Incline DB Press Sec. Chest Fly Sec. Pushdowns Sec.
6 Day 4 Deadlift 70% Minutes OHP 70% Minutes Lateral Raises Sec. Face Pulls Sec. Barbell Shrugs Sec. Day 5 Squat 75% Minutes Bench Press 75% Minutes SLDL Sec. Leg Extensions Sec. *AMAP = As Many As Possible
7 Week 3 Day 1 Squat 65% Minutes Bench Press 65% Minutes Deadlift 70% Minutes Lunges Sec. Hamstring Curls Sec. Day 2 OHP 65% Minutes Pull Ups BW 2 AMAP 1-2 Minutes Lat Pulldowns Sec. Seated Rows Sec. Barbell Curls Sec. Day 3 Squat 70% Minutes Bench Press 70% Minutes Incline DB Press Sec. Chest Fly Sec. Pushdowns Sec.
8 Day 4 Deadlift 70% Minutes OHP 70% Minutes Lateral Raises Sec. Face Pulls Sec. Barbell Shrugs Sec. Day 5 Squat 75% Minutes Bench Press 75% Minutes SLDL Sec. Leg Extensions Sec. *AMAP = As Many As Possible
9 Week 4 Day 1 Squat 65% Minutes Bench Press 65% Minutes Deadlift 70% Minutes Lunges Sec. Hamstring Curls Sec. Day 2 OHP 65% Minutes Pull Ups BW 2 AMAP 1-2 Minutes Lat Pulldowns Sec. Seated Rows Sec. Barbell Curls Sec. Day 3 Squat 70% Minutes Bench Press 70% Minutes Incline DB Press Sec. Chest Fly Sec. Pushdowns Sec.
10 Day 4 Deadlift 70% Minutes OHP 70% Minutes Lateral Raises Sec. Face Pulls Sec. Barbell Shrugs Sec. Day 5 Squat 75% Minutes Bench Press 75% Minutes SLDL Sec. Leg Extensions Sec. *AMAP = As Many As Possible
11 What is a Taper? Bonus Week The Taper It is a planned reduction in volume and/or intensity, usually for one cycle of your training split, whose purpose is to allow the body to dissipate accumulated fatigue, allow a full recovery, and prepare you for further gains. Why Taper? In order to repair ligament, tendons, joints, and tissues. To allow your CNS (Central Nervous System) to recover. To reduce the risk of overtraining. To give your mind and body a mental break from high intensity training. To prepare for more muscle gains. What if I don t taper? For those trainees who feel that they want to (try) go 100% at the gym, all the time, they will soon realize that this is not possible. Not implementing a taper into your training is, in my opinion, the main reason why intermediate lifters find it so hard to increase performance in the gym. This is why most trainees at the intermediate level are probably fluctuating between pounds (up and down) with any given lift. And if they do happen to lift heavier than that 20 lbs threshold, they don t sustain it consistently and thus it becomes worthless. When to de-load? You feel tired and not primed to train. Your lifts are not increasing (or even decreasing). Your tendons, joints, or ligaments are achy. Your training frequency is high for an extended amount of time. Note: A regularly scheduled taper should come before you start to experience any of these symptoms.
12 Week 5 - Taper Day 1 Squat 70% Minutes Bench Press 70% Minutes Deadlift 70% Minutes Day 2 OHP 70% Minutes Pull Ups BW 1 AMAP 1-2 Minutes Bent Rows Sec. DB Curls Sec. Day 3 Squat 75% Minutes Bench Press 75% Minutes Incline DB Press Sec. Skull Crushers Sec.
13 Day 4 Deadlift 75% Minutes OHP 75% Minutes Lateral Raises Sec. Face Pulls Sec. Day 5 Squat 80% 3 4 ALAN Bench Press 80% 3 4 ALAN SLDL Sec. Leg Extensions Sec. *ALAN = As Long As Needed *AMAP = As Many As Possible
28-Day Anabolic Frequency
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