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Our training programs are based on scientific principles and techniques used by the top coaches in the world. We specifically target our clients mindset, goals and needs to customise their training program for improving muscular strength, motor performance, lean muscle mass and body fat percent.

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UNIT 2 392 SOUTH ROAD, RICHMOND SA 5033

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BUILT FOR WAR – PHASE 11

This month, We focus on a 5/3/2 waves (85-95%):  This wave loading approach represents one of the best compromises between strength and size gains.
Wave-like loading is basically a ramp-up system to excite the nervous system on each subsequent set. If load is selected correctly (leave ego at the door) each wave will effect the likelihood of strength and performance, while minimising fatigue.
5/3/2 will give you good strength and size gains and suited for athletes. This scheme uses more volume, so you hit your limit in waves. The first wave is conservative, the second wave would lead to your 2RM. Depending on strength levels 0.5kg > on each consecutive wave.

Hypertrophy I
Type I muscle fibers are more efficient over long periods of time. They are mainly used for postural maintenance (such has holding the head upright), or endurance exercises (like marathon running).
10-12 reps (70-75%)

Strength endurance
Endurance means encouraging and training your muscles to perform for an extended period of time. This means doing a lot of repetitions. People targeting muscular endurance will aim for a range from 12-20+ reps.

The program is done on a 5-day cycle, as follow:

Please note that you can choose option *one or option *two as listed above.

Option one
Day 1 – Chest & Back
Day 2 – Legs & Abs
Day 3 – Off
Day 4 – Arms
Day 5 – Off
Repeat

Option two
Day 1 – Legs & Abs
Day 2 –  Chest & Back
Day 3 – Off
Day 4 – Arms
Day 5 – Legs & Abs
Day 6 – Chest & Back
Day 7 – Off
Repeat
Chest & Back
Legs
Arms & Shoulders

DAY 1 LEGS & ABS

A1 - Bench Press BB Mid Grip


Week Sets Reps Tempo Rest
1 6 5,3,2,5,3,2 4010 120
2 6 5,3,2,5,3,2 4010 120
3 6 5,3,2,5,3,2 4010 120
4 6 5,3,2,5,3,2 4010 120

A2 – Lying Leg Curl Feet Neutral Plantarflexed


Week Sets Reps Tempo Rest
1 6 5,3,2,5,3,2 4010 120
2 6 5,3,2,5,3,2 4010 120
3 6 5,3,2,5,3,2 4010 120
4 6 5,3,2,5,3,2 4010 120

B1 – Lunges DB Alternating

Week Sets Reps Tempo Rest
1 4 8-10 3110 60
2 4 8-10 3110 60
3 4 8-10 3110 60
4 4 8-10 3110 60

B2 – Lying Leg Curl Feet Outward Dorsiflexed

Week Sets Reps Tempo Rest
1 4 8-10 3011 60
2 4 8-10 3011 60
3 4 8-10 3011 60
4 4 8-10 3011 60

C1 – Standing Calf Raises Mid Neutral Stance

Week Sets Reps Tempo Rest
1 3 15-20 2114 60
2 3 15-20 2114 60
3 3 15-20 2114 60
4 3 15-20 2114 60

C2 – Crunches Pull-Ins Combo Low Cable

Week Sets Reps Tempo Rest
1 3 15-20 1110 60
2 3 15-20 1110 60
3 3 15-20 1110 60
4 3 15-20 1110 60

DAY 2 CHEST & BACK

A1 - Bench Press Std BB 30º Incline Mid Grip


Week Sets Reps Tempo Rest
1 6 5,3,2,5,3,2 4010 120
2 6 5,3,2,5,3,2 4010 120
3 6 5,3,2,5,3,2 4010 120
4 6 5,3,2,5,3,2 4010 120

A2 – Chin-Ups Sternum Mid Supinated Grip


Week Sets Reps Tempo Rest
1 6 5,3,2,5,3,2 4010 120
2 6 5,3,2,5,3,2 4010 120
3 6 5,3,2,5,3,2 4010 120
4 6 5,3,2,5,3,2 4010 120

B1– Bench Press DB Flat Neutral Grip

Week Sets Reps Tempo Rest
1 4 8-10 3110 60
2 4  8-10 3110 60
3 4  8-10 3110 60
4 4  8-10 3110 60

B2 – Row Bent-Over Standing DB Neutral Grip

Week Sets Reps Tempo Rest
1 4 8-10 3011 60
2 4  8-10 3011 60
3 4  8-10 3011 60
4 4  8-10 3011 60

C – External Rotation Mid Pulley Std Handle Neutral Grip

Week Sets Reps Tempo Rest
1 3 7-9 4010 60
2 3 7-9 4010 60
3 3 7-9 4010 60
4 3 7-9 4010 60

DAY 3 LEGS

A1 – Bent-Knee Deadlift BB Floor Clean Grip

Week Sets Reps Tempo Rest
1 6 5,3,2,5,3,2 4010 120
2 6 5,3,2,5,3,2 4010 120
3 6 5,3,2,5,3,2 4010 120
4 6 5,3,2,5,3,2 4010 120

A2 – Leg Curl Prone Feet Inward Unilateral

Week Sets Reps Tempo Rest
1 6 5,3,2,5,3,2 4010 60
2 6 5,3,2,5,3,2 4010 60
3 6 5,3,2,5,3,2 4010 60
4 6 5,3,2,5,3,2 4010 60

B1 - Front Foot Elevated Split Squat

Week Sets Reps Tempo Rest
1 4 8-10 3110 60
2 4 8-10 3110 60
3 4 6-8 3110 60
4 4 6-8 3110 60

B2 – Banded Back Extension

Week Sets Reps Tempo Rest
1 4 6-8 3114 60
2 4 6-8 3114 60
3 4 5-7 3114 60
4 4 5-7 3114 60

C1 – Calf Raises Machine Seated Feet Outward

Week Sets Reps Tempo Rest
1 3 15-20 2114 60
2 3 15-20 2114 60
3 3 15-20 2114 60
4 3 15-20 2114 60

C2 – Half Kneeling Woodchop High To Low

Week Sets Reps Tempo Rest
1 3 12-15 2020 60
2 3 12-15 2020 60
3 3 12-15 2020 60
4 3 12-15 2020 60

DAY 4 ARMS & SHOULDERS

A1 – Bench Press Std BB 15º Decline Close Grip

Week Sets Reps Tempo Rest
1 6 5,3,2,5,3,2 4010 120
2 6 5,3,2,5,3,2 4010 120
3 6 5,3,2,5,3,2 4010 120
4 6 5,3,2,5,3,2 4010 120

A2 – Biceps Curls Scott Seated 45º Thick EZ Bar Narrow Supinated

Week Sets Reps Tempo Rest
1 6 5,3,2,5,3,2 4010 120
2 6 5,3,2,5,3,2 4010 120
3 6 5,3,2,5,3,2 4010 120
4 6 5,3,2,5,3,2 4010 120

B1 – Triceps Extension Ez Bar 45º Incline Pronated Grip

Week Sets Reps Tempo Rest
1 4 8-10 3110 60
2 4 8-10 3110 60
3 4 6-8 3110 60
4 4 6-8 3110 60

B2 – Biceps Curls Seated Supported Zottman

Week Sets Reps Tempo Rest
1 4 8-10 3011 60
2 4 8-10 3011 60
3 4 6-8 3011 60
4 4 6-8 3011 60

C – Powell raise 15º Incline DB

Week Sets Reps Tempo Rest
1 3 8-10 3110 60
2 3 8-10 3110 60
3 3 8-10 3110 60
4 3 8-10 3110 60