Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration5 weeks
- Days Per Week3
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
Workout Description
When it comes to just about anything that’s not working in your life, a small change can have a big impact.
That’s especially true when it comes to weight training, and change is something that should happen more frequently than it does for most trainees.
Some people go several months or an entire year on the same routine, but you can pretty much guarantee those are the people complaining about stalled gains and no motivation to train.
One of the easiest ways to change up your routine and break out of the monotony to keep the gains going is by utilizing periodic phase training.
The simplest way to use phase training is to break it up into four to six-week training schedules.
You can set up multiple phases, but a two-phase routine is a great way to start, so here’s a quick and easy way to break out of the boredom and start gaining again.
Phase 1: Priming for Size
First things first… If you’ve been training for a long time with medium to high intensity and no breaks, start by taking a full deload week of lower intensity. You can simply decrease the amount of weight you’ve been using and stop your sets short of reaching failure. This will give your nervous system time to recuperate, as there’s a good chance that’s what’s put your gains on pause.
This first part of this simple-to-follow phase-training routine will be a five-week phase that will prime you up for max gains during the second phase. This first five weeks will be based on big, basic exercises and a three-days-per-week program. After the first five-week phase, take a one-week downshift to reduce the intensity and prepare for Phase 2.
Monday
Exercise | Sets | Reps |
---|---|---|
1. Squats* | 2 | 6-9 |
2. Leg Extensions | 1 | 8-10 |
3. Stiff-Legged Deadlifts* | 2 | 6-9 |
4. Leg Curls | 1 | 8-10 |
5. Bench Press* | 2 | 6-9 |
6. Crossover | 1 | 8-10 |
7. Incline Press | 2 | 6-9 |
8. Pull Down* | 2 | 6-9 |
9. Bent Over Row | 2 | 6-9 |
10. Dumbbell Press* | 2 | 6-9 |
11. Upright Row | 1 | 8-10 |
Wednesday
Exercise | Sets | Reps |
---|---|---|
1. Deadlifts* | 2 | 6-9 |
2. Calf Raises | 2 | 10-12 |
3. Lying Tricep Extensions* | 2 | 6-9 |
4. Barbell Curls* | 2 | 6-9 |
5. Wrist Curls | 1 | 10-12 |
6. Hammer Curls | 1 | 8-10 |
7. Hanging Knee Ups | 2 | 10-12 |
8. Crunches | 1 | 10-12 |
Friday
Exercise | Sets | Reps |
---|---|---|
1. Squats* | 2 | 6-9 |
2. Leg Extensions | 1 | 8-10 |
3. Leg Curls | 1 | 6-9 |
4. Seated Calf Raises | 2 | 10-12 |
5. Bench Press* | 2 | 6-9 |
6. Crossover | 1 | 8-10 |
7. Incline Press | 2 | 6-9 |
8. Chin Ups | 2 | 6-9 |
9. Bent Over Row | 1 | 8-10 |
10. Dumbbell Press | 2 | 6-9 |
11. Upright Row | 1 | 8-10 |
*Do 1-2 warm-up sets on the big exercises, doing around 10 reps with about half of your work weight or slightly more. Train to failure on work sets, adding weight whenever you’re able to go beyond the listed rep count.
Note: After this size-priming phase, you’ll probably feel motivated to keep going at 100%, so it will be tough to turn that motivation down, but the medium-intensity week in between phases will rejuvenate your nervous system for the final five weeks of all-out training intensity. The low- to medium-intensity week is also a built-in change-to-gain method that just happens to get you totally refreshed and ready to trigger massive muscle gains.
For your medium-intensity week before going into the next phase, you can either start phase two with light weights to get a feel for the routine, or you can continue with this routine but use heavy weights with low reps…
How is heavy training considered medium intensity?! Well, heavy weight and low reps are hard work, but they simply don’t tax the muscles in the same way because your nervous system quits earlier.
With this sort of phase training combined with proper nutrition, it’s not unusual to hear reports of people gaining several pounds of muscle after a couple rounds. Keep in mind, this first phase will likely bring on some good strength gains coupled with decent size gains, but be patient. You’re not necessarily recruiting all your muscle fibers yet, as this is a way to prime you up for some serious muscle-size gains in Phase 2.
27 Comments
I went through the phase 2 program as well..
Is this Program recommended prior to phase 2?
Or can I go straightaway to the phase 2 skipping phase one?
Hey Indika - this one is recommended prior to phase 2.
Thanks
Hello. Can this program be used by a women as well? I saw the target qender is men. Is there any specific reson why its only for men? :)
Hey Ida,
You can absolutely do this program! The only reason for the target audience is that more often guys are the ones asking about adding muscle mass. Strength and size are good goals for everyone!
Some of these workout you can log ur weight used and reps and has a built in timer.
Is that available with this workout?
Thank you.
Is there any table or something that we can follow to warm up?
Thank you
Hi Antonio,
Check the videos on this page out:
https://www.muscleandstrength.com/articles/warming-up-for-dummies
Hope this helps!
will this program really build muscle if properly done??
Hi Akash,
Yes.
Hope this helps!
Hi. Couple questions.
1. Is it ok to go for runs on off-days? Or is that counter-productive to lower-body muscle gains?
2. My gym is always so crowded. Is it ok to do the exercises out of the listed order?
3. Is it ok to add other lifts or calisthenics/dips/pullups/pushups to the workout? Or is that doing too much and overexerting?
Thanks
Hi Joe,
1. Yes, that is fine.
2. Yes, that is fine.
3. I wouldn't recommend it, but if you feel it is needed - go for it!
Hope this helps!
i have been going gym for 3 months and now i want to start with your plan because during last 3 months i didnt have so much plan to work out and now i want to bun fat and gain muscle but i want to know what do you recommend for fat burn or protein to use during this time?
Hi ehsan,
Recommended supplements are listed in the program description at the top of this workout page.
Hope this helps!
Where is phase two?
Hi Jaime,
Set to be published this Thursday. :)
Thank you for the heads up!
You're welcome! :)
Here it is!
https://www.muscleandstrength.com/workouts/phase-training-pt-2-size-buil...
Enjoy!
There is no information about rest timing between sets......
Hi Zain,
For hypertrophy rep ranges such as these, rest for 30-60 seconds in between sets and exercises.
Hope this helps!
I’ve got another question, what about cardio? Is cardio avoided?
Hi Josue,
You can perform cardio if you wish. I always recommend folks do some sort of cardio, even if it means only low intensity walks during the course of the week. The form and amount can be based on your own personaly preferences. So long as you're performing cardio, you'll experience the cardiovascular improvements and benefits associated with cardiovascular exercise.
Hope this helps!
I’m finishing up a 12 week workout program and this looks great but where’s part 2? Would be great if it was uploaded. Thanks again guys
Hi Josue,
Part 2 will be released next month. Stay tuned!
Oh, awesome! Thank you!
Here is part 2:
https://www.muscleandstrength.com/workouts/phase-training-pt-2-size-buil...
Enjoy!