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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 2

Neural adaptation (4 weeks) 3-5 reps, is aimed at priming the body for growth by improving the efficacy of the central nervous system – which will improve the subsequent hypertrophy phase (increase in muscular size achieved through exercise) by facilitating the recruitment of the fast-twitch muscle fibres. It will also
increase strength which will allow you to use more weight in a hypertrophy phase.

Low-volume/high intensity (4 weeks) which uses intensive methods such as drop sets 6-6-6 to cause a lot of muscle fibre damage but a low volume of work to avoid excessive energy deprivation.

A drop set is basically an extended set of a move, usually performed as the last set of that exercise as a burnout. For example, STANDING CABLE CROSSOVERS, you’d do three sets of 6 reps, 6 reps and 6 reps lowering a certain weight after 6 reps!

Day 1 – Legs (squat)
Day 2 –  Chest & Back
Day 3 – Off
Day 4 – Arms
Day 5 – Off
Day 6 – Legs (deadlift)
Day 7 – Off
Repeat.

Anatomy - Day 1 - Chest & Back

A1 BENCH PRESS FLAT STD. BB MID GRIP DEAD STOP FROM PINS

Week Sets Reps Tempo Rest
1 5 3-5 32X0 120
2 5 3-5 32X0 120
3 5 3-5 32X0 120
4 5 3-5 32X0 120

A2 STERNUM PULL-UP, *BAND CAN BE USED

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

B1 BENCH PRESS 15o INCLINE STD BB PRONATED GRIP

Week Sets Reps Tempo Rest
1 4 6-8 40X0 90
2 4 6-8 40X0 90
3 4 6-8 40X0 90
4 4 6-8 40X0 90

B2 CHIN-UP, MID SEMI-SUPINATED GRIP

Week Sets Reps Tempo Rest
1 4 6-8 40X0 90
2 4 6-8 40X0 90
3 4 6-8 40X0 90
4 4 6-8 40X0 90

C1 STANDING CABLE CROSSOVERS

Week Sets Reps Tempo Rest
1 2 6-6-6 3010 60
2 2 6-6-6 3010 60
3 2 6-6-6 3010 60
4 2 6-6-6 3010 60

C2 LAT PULLDOWN, NEUTRAL GRIP

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

Anatomy Day 2 - Legs

A1 SQUAT BACK BB HEELS ELEVATED NORMAL

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

A2 LYING ONE LEG CURL FOOT INWARD DORSIFLEXED

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

B1 QUAD SQUAT BACK BB NORMAL

Week Sets Reps Tempo Rest
1 5 5-7 4010 90
2 5 5-7 4010 90
3 5 5-7 4010 90
4 5 5-7 4010 90

B2 LYING LEG CURL FEET INWARD PLANTARFLEXED

Week Sets Reps Tempo Rest
1 5 5-7 4010 90
2 5 5-7 4010 90
3 5 5-7 4010 90
4 5 5-7 4010 90

C1 BACK EXTENSIONS DB FEET NEUTRAL

Week Sets Reps Tempo Rest
1 2 12-15 2012 60
2 2 12-15 2012 60
3 2 12-15 2012 60
4 2 12-15 2012 60

C2 STANDING CALVES RAISE, FEET OUTWARD

Week Sets Reps Tempo Rest
1 2 6-6-6 2012 60
2 2 6-6-6 2012 60
3 2 6-6-6 2012 60
4 2 6-6-6 2012 60

Anatomy Day 3 - Arms & Shoulders

A1 PREACHER CURL SEATED 45o THICK EZ BAR NARROW REVERSE GRIP

Week Sets Reps Tempo Rest
1 5 3-5 40X0 120
2 5 3-5 40X0 120
3 5 3-5 40X0 120
4 5 3-5 40X0 120

A2 BENCH PRESS 15o DECLINE STD. BB CLOSE GRIP

Week Sets Reps Tempo Rest
1 5 3-5 3011 120
2 5 3-5 3011 120
3 5 3-5 3011 120
4 5 3-5 3011 120

B1 PREACHER CURLS SEATED 45o THICK EZ BAR MID SUPINATED GRIP

Week Sets Reps Tempo Rest
1 5 5-7 30×0 90
2 5 5-7 30×0 90
3 5 5-7 30×0 90
4 5 5-7 30×0 90

B2 TRICEPS EXTENSION SEATED STD. BB 45o INCLINE

Week Sets Reps Tempo Rest
1 4 5-7 3110 90
2 4 5-7 3110 90
3 4 5-7 3110 90
4 4 5-7 3110 90

C1 BICEPS CURL STANDING DB SUPINATING GRIP

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

C2 PRESSDOWNS PRONE INCLINE STD ROPE PRONATING GRIP

Week Sets Reps Tempo Rest
1 2 6-6-6 3010 60
2 2 6-6-6 3010 60
3 2 6-6-6 3010 60
4 2 6-6-6 3010 60

Anatomy Day 4 - Legs

A DEADLIFT STD BB ON FLOOR CLEAN GRIP

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

B1 SPLIT SQUAT FRONT BB FRONT FOOT ELEVATED

Week Sets Reps Tempo Rest
1 4 5-7 4010 90
2 4 5-7 4010 90
3 4 5-7 4010 90
4 4 5-7 4010 90

B2 LYING ONE LEG CURL FEET INWARD PLANTARFLEXED

Week Sets Reps Tempo Rest
1 4 5-7 4010 90
2 4 5-7 4010 90
3 4 5-7 4010 90
4 4 5-7 4010 90

C1 STEP UP PETERSEN BACK BB

Week Sets Reps Tempo Rest
1 2 8-10 1010 60
2 2 8-10 1010 60
3 2 7-9 1010 60
4 2 7-9 1010 60

C2 CRUNCHES WEIGHTED FEET ON BENCH, USE A PLATE

Week Sets Reps Tempo Rest
1 2 15-20 1110 60
2 2 15-20 1110 60
3 2 12-15 1110 60
4 2 12-15 1110 60