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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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BUILT FOR WAR – PHASE 8

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 – Arms
Day 5 – Off
Day 6 – Legs (deadlift)
Day 7 – Off
Repeat.

>> Download Program PDF

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 Prone 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 PB 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 Incline 60° 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 6010 90
4 4 6-8 6010 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 45º Incline 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, Pronated 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 – Row Seated Atlantis Plate Loaded Rowing Machine High

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 Neutral 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