BUILT FOR WAR – PHASE 8
Paused reps: With a pause on the eccentric. By controlling the descent or negative you increase your total time under tension and the demand for technique control. in order to keep your spine position strong and maintain stability on the descent you teach yourself how to control every aspect of the rep.
- For gaining both size and strength, schemes like structural hypertrophy 6-8/5-7 reps are extremely effective
- 2-4 big lifts per workout (squat, deadlift, chin-up variations, dip and bench press)
- Training the same 2-4 big lifts 4 days a week
- We have add 1-2 minor assistance exercises to the workout for 1-3 sets of 10, e.g., back extensions, calves raises and external rotations
Day 1 – Legs (squat)
Day 2 – Chest & Back
Day 3 – Off
Day 4 – Legs (deadlift)
Day 5 – Arms
Day 6 – Off
Day 7 – Off
Repeat
DAY 1 - LEGS
A1 – Squat Front BB Heels Flat Narrow
| Week | Sets | Reps | Tempo | Rest |
| 1 | 4 | 5-7 | 3210 | 120 |
| 2 | 4 | 5-7 | 3210 | 120 |
Take a 2 second pause at the bottom
| Week | Sets | Reps | Tempo | Rest |
| 3 | 4 | 4-6 | 3210 | 120 |
| 4 | 4 | 4-6 | 3210 | 120 |
A2 – Leg Curl Prone Foot Neutral Poliquin Unilateral
| Week | Sets | Reps | Tempo | Rest |
| 1 | 4 | 5-7 | 3012 | 120 |
| 2 | 4 | 5-7 | 3012 | 120 |
Take a 2 second pause at the top
| Week | Sets | Reps | Tempo | Rest |
| 3 | 4 | 4-6 | 3012 | 120 |
| 4 | 4 | 4-6 | 4010 | 120 |
B1 – Step-Up KB Front High
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 8-10 | X0X0 | 90 |
| 2 | 3 | 8-10 | X0X0 | 90 |
| 3 | 4 | 7-9 | X0X0 | 90 |
| 4 | 4 | 7-9 | X0X0 | 90 |
B2 – Leg Curl Prone Feet Neutral Plantarflexed
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 3011 | 90 |
| 2 | 3 | 6-8 | 3011 | 90 |
| 3 | 4 | 5-7 | 3011 | 90 |
| 4 | 4 | 5-7 | 3011 | 90 |
C1 – Calf Raise Standing Machine Feet Neutral Mid
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 15-20 | 2110 | 60 |
| 2 | 3 | 15-20 | 2110 | 60 |
| 3 | 4 | 12-15 | 2110 | 60 |
| 4 | 4 | 12-15 | 2110 | 60 |
C2 – GHD Straight Leg Sit Up
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 10-12 | 1110 | 60 |
| 2 | 3 | 10-12 | 1110 | 60 |
| 3 | 4 | 10-12 | 1110 | 60 |
| 4 | 4 | 10-12 | 1110 | 60 |
DAY 2 - CHEST & BACK
A1 – Bench Press 45º Incline Std Bar Mid Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 5-7 | 3210 | 120 |
| 2 | 3 | 5-7 | 3210 | 120 |
| 3 | 3 | 4-6 | 3210 | 120 |
| 4 | 3 | 4-6 | 3210 | 120 |
A2 – Row Bent-Over Kneeling DB Neutral Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 5-7 | 3012 | 120 |
| 2 | 3 | 5-7 | 3012 | 120 |
| 3 | 3 | 4-6 | 3012 | 120 |
| 4 | 3 | 4-6 | 3012 | 120 |
B1 – Bench Press DB Neutral Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 8-10 | 3110 | 90 |
| 2 | 3 | 8-10 | 3110 | 90 |
| 3 | 4 | 7-9 | 3110 | 90 |
| 4 | 4 | 7-9 | 3110 | 90 |
B2 –Bench Pull Row Prone Wide Pronated Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 8-10 | 3011 | 90 |
| 2 | 3 | 8-10 | 3011 | 90 |
| 3 | 4 | 7-9 | 3011 | 90 |
| 4 | 4 | 7-9 | 3011 | 90 |
C1 – Biceps Curl DB Seated Zottman
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 8-10 | 3011 | 90 |
| 2 | 3 | 8-10 | 3011 | 90 |
| 3 | 3 | 7-9 | 3011 | 90 |
| 4 | 3 | 7-9 | 3011 | 90 |
C2 – Triceps Extensions Low Pulley Thick EZ Handle Mid Pronated Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 8-10 | 3110 | 90 |
| 2 | 3 | 8-10 | 3110 | 90 |
| 3 | 3 | 7-9 | 3110 | 90 |
| 4 | 3 | 7-9 | 3110 | 90 |
DAY 3 - LEGS
A1 – Split Squat DB Front Foot Flat
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 3110 | 90 |
| 2 | 3 | 6-8 | 3110 | 90 |
| 3 | 3 | 6-8 | 3110 | 90 |
| 4 | 4 | 6-8 | 3110 | 90 |
A2 – Leg Curl Prone Feet Inward Poliquin
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 4010 | 90 |
| 2 | 3 | 6-8 | 4010 | 90 |
| 3 | 3 | 6-8 | 4010 | 90 |
| 4 | 4 | 6-8 | 4010 | 90 |
B1 – Squat Heels Elevated Medium Stance
| Week | Sets | Reps | Tempo | Rest |
| 1 | 2/1 | 8-10/20 | 3110 | 60 |
| 2 | 2/1 | 8-10/20 | 3110 | 60 |
| 3 | 2/1 | 7-9/20 | 3110 | 60 |
| 4 | 2/1 | 7-9/20 | 3110 | 60 |
B2 – Back Extension BB Snatch Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 2/1 | 8-10/20 | 3012 | 60 |
| 2 | 2/1 | 8-10/20 | 3012 | 60 |
| 3 | 2/1 | 7-9/20 | 3012 | 60 |
| 4 | 2/1 | 7-9/20 | 3012 | 60 |
C1 – Calf Raise Standing DB Unilateral
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 15-20 | 2220 | 60 |
| 2 | 3 | 15-20 | 2220 | 60 |
| 3 | 4 | 12-15 | 2220 | 60 |
| 4 | 4 | 12-15 | 2220 | 60 |
C2 – Crunches on Swiss Ball With Low Pulley Rope
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 15-20 | 1110 | 60 |
| 2 | 3 | 15-20 | 1110 | 60 |
| 3 | 4 | 12-15 | 1110 | 60 |
| 4 | 4 | 12-15 | 1110 | 60 |
DAY 4 - UPPER BODY
A1 – Chest Press BB Decline, with Chains, Mid Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 3110 | 90 |
| 2 | 3 | 6-8 | 3110 | 90 |
| 3 | 3 | 6-8 | 3110 | 90 |
| 4 | 3 | 6-8 | 3110 | 90 |
A2 – Seated Row Neutral Grip
Neutral Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 3011 | 75 |
| 2 | 3 | 6-8 | 3011 | 75 |
| 3 | 3 | 6-8 | 3011 | 75 |
| 4 | 3 | 6-8 | 3011 | 75 |
B1 – Flyes Supine DB Pronated Grip
The 3rd set is a back off set
| Week | Sets | Reps | Tempo | Rest |
| 1 | 2/1 | 8-10/20 | 3110 | 75 |
| 2 | 2/1 | 8-10/20 | 3110 | 75 |
| 3 | 2/1 | 7-9/20 | 3110 | 75 |
| 4 | 2/1 | 7-9/20 | 3110 | 75 |
B2 – Pullovers Flat BB Pronated Grip
The 3rd set is a back off set
| Week | Sets | Reps | Tempo | Rest |
| 1 | 2/1 | 8-10/20 | 3110 | 75 |
| 2 | 2/1 | 8-10/20 | 3110 | 75 |
| 3 | 2/1 | 7-9/20 | 3110 | 75 |
| 4 | 2/1 | 7-9/20 | 3110 | 75 |
C1 – Biceps Curl Scott EZ Bar Supinated Mid Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 3011 | 75 |
| 2 | 3 | 6-8 | 3011 | 75 |
| 3 | 3 | 6-8 | 3011 | 75 |
| 4 | 3 | 6-8 | 3011 | 75 |
C2 – Floor Press Close Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 3011 | 75 |
| 2 | 3 | 6-8 | 3011 | 75 |
| 3 | 3 | 6-8 | 3011 | 75 |
| 4 | 3 | 6-8 | 3011 | 75 |