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Each training phase lasts anywhere from 2 – 4 months depending on the work load and difficulty of the phase.  Phase training is a very effective method for the intermediate to advanced level athlete to ensure continuous progress and the avoidance of plateaus.  It’s important to remember that the more mature your muscles become the quicker they tend to adapt to exercise.  

Compound, Tri. & Giant Set Phase:
This is an advanced training phase and should not be used by beginners.  This phase incorporates Moderate to High Volume with Low to Moderate Intensity.  Rest periods between exercises should be brief.  Rest periods between sets (2 exercises back to back) vary between 2 – 4 min.    

Monday
AM – Cardio/Abs
PM – Back

Tuesday
PM – Chest

Wednesday
PM – Sprints/Plyos

Thursday
PM – Shoulders

Friday
AM – Cardio/Abs
PM – Legs

Saturday
AM – Bis/Tris

Sunday
Rest

Training Breakdown:

Monday – AM Cardio /Abs
5 min. cardio warm-up on treadmill
Hanging knee Ups – 3 Sets/ 15 reps
Swiss Ball Jackknifes – 3/15
Swiss Ball Oblique Crunch – 3/15
Bridge (Elbows on Swiss Ball) - 3@ 60 Sec.
Swiss Ball Crunch – 3/15
20min. Stepmill–moderate intensity
20min. Treadmill–4min. fast walk/1min. sprint intervals
10min. Row Machine – moderate intensity.

Monday – PM Workout
10 min. cardio warm-up on treadmill
5-10 min. mild stretching
First Compound Set
Wide Grip Pull-Ups (Weighted) – 3/ 10-12
Seated Row (Wide/ elbows-out grip)
Straight Set
Standard Deadlift – 4/ 10-12 (no belt)
Second Compound Set
Close Grip Pulldowns – 3/ 10-12
Close Grip Seated Rows

Tuesday – PM Workout
10 min. cardio warm-up on treadmill
5–10 min. mild stretching
First Compound Set
30°Incline Dumbbell Fly (pronate grip) – 4/10-12
30°Incline Barbell Press
Second Compound Set
-20° Decline Dumbbell Fly – 4/10-12
-20° Decline Barbell Press
Third Compound Set
Standing High Cable Crossover – 3/10-12
Standing Low Cable Crossover

Wednesday – PM Workout
10 min. warm-up jog
10 min. Static Stretching (focus on hips, hams & quads)
40, 60 & 80 yard sprints (followed by 1 min. recovery periods) – 3-4 sets each.
Cone Drills (lateral & front hops) – 15-20 min.
Box Drills (jumps & pushoffs) – 15-20 min.

Note:  Monitor your Heart Rate during this workout.  You should aim for and maintain a Target Heart Rate of 80 – 90% of your Maximum Heart Rate during exercise and drop to 60 -70% during recovery periods.

Thursday – PM Workout
10 min. cardio warm-up on treadmill
5-10 min. mild stretching
First Compound Set
Standing Dumbbell Lateral Raise – 4/10-12
Seated Dumbbell Press
Second Compound Set
Barbell Upright Row – 4/10-12
Barbell Front Shrug
Third Compound Set
Alternating Front Dumbbell Raise (Neutral Grip) 3/10-12
Bent Over Dumbbell Lateral Raise (Rear Delts)

Friday – AM Cardio/Abs
5 min. cardio warm-up on treadmill
Incline Reverse Crunch – 3/15
Lying Hip Thrust – 3/15
Compound Set
High Cable Woodchopper (30-40lbs) – 3/15
Low Cable Woodchopper
Lying Crunch with Feet Elevated – 3/15
20min. Stepmill or Elliptical Machine
20min. Treadmill

Friday – PM Workout
10 min. cardio warm-up
5-10 min. mild stretching
First Compound Set
Leg Extensions – 4/ 10-12
Barbell Squats
First Superset
Smith Machine Split Squats – 4/ 10-12
Lying Leg Curl
Second Compound Set
Romanian Deadlifts – 4/ 10-12
Seated Calf Raise

Saturday – AM Workout
5 min. cardio warm-up
5 min. mild stretching
First Superset
Close Grip Bench Press – 3/10-12
Barbell Curls (medium grip)
Second Superset
EZ Bar Lying Skull Crushers – 3/10-12
EZ Bar Preacher Curls (close grip)
Third Superset
Alternating Dumbbell Kickbacks – 3/10-12
Alternating Dumbbell Concentration Curls

Sunday – Rest!!!


AM Workout Note:  When training Abs, always start your routine w/ lower abs first then work your way up to upper abs.  Training lower to upper prevents fatigued upper abs from interfering with lower ab work.

PM Workout Note:  A Compound Set is accomplished by doing 2 different exercises back to back, with no rest in-between, for the same muscle group.  A compound set should not be confused with a Superset, which in contrast, is doing 2 different exercises back to back for opposing muscle groups.
Throughout this phase I’ll use a combination of Compound, Tri., Giant & Supersets.  These are considered advanced training techniques and should only be utilized by intermediate to advanced level athletes.