Phase Load Workout Program

Phase Load Workout Program

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Phase Load Workout

The Phase Load program is designed to skip one muscle group a week and train one muscle group two times a week.

Feel free to use the same concept and do your own exercises. The key is to use the same format (skipping one muscle group a week and doing one muscle group two times a week).

You may feel tempted to not leave out a muscle group and might not see the significance of it. The program is designed that way and you will see the results. Do not train the muscle group that is designed to be left out each week!

I have had great results from this training style and I hope you enjoy it!

One-Two rest days a week.
One long cardio day of 30-60 min.
Abdominals everyday (3-6 sets 5-8 minutes, Keep it simple)!
Rest 30-90 seconds between sets of exercises unless otherwise stated.
Feel free to add in more cardio.
You may put the rest day midweek and continue through the cycle of workouts!
Included are some pictures of some lesser known exercises!

Week 1: No Chest

Monday: Back

  • Pull ups 50 reps (as many sets as it takes)
  • Dumbbell pull overs 5X8-12
  • High Cable Strait Bar Pull downs 4X10-15
  • Heavy Dead Lifts 5X5-8
  • Bent over rows from a deficit (Standing on platform or bench) Use lighter weight 4X8-12
  • Lower back extensions 3X15-20

High Cable Pulldown

Tuesday: Legs

  • Side Lungs 3 passes (20-30 yards each leg)
  • Front squat 4X8-10
  • Back Squat (One Set to Failure using 75% of 1RM) As many reps as possible!
  • Weighted Step ups (10 each leg) X3 sets
  • Machine hamstring curls 5X15-20
  • Leg extensions “one continuous drop set” 100 reps total
  • Donkey Calf raises 3X15-20
  • Reverse Calf raises 3X15-20

Wednesday: Shoulders

  • Behind the head barbell Shoulder press (Or regular press) 5X10
  • Leaning side lateral raise 3X10
  • Murderhorn 4X8
  • Barbell Front Shoulder Raise (not a press) 3X10-15
  • Lying on side rear delt fly 4X10
  • Farmers Walk X 3 Passes (60-80 yards)

Lying on side rear delt fly

Thursday: Arms (Super set bicep with triceps exercise in order shown)

  • Seated Barbell Curl 4X8-12
  • Cable Triceps pressdowns 4X10-15 (using straight bar attachment)
  • Incline dumbbell bicep curls 4X8-12
  • Skull Crushers 4X10 (flat using straight bar)
  • Alternating Hammer Curl 4X6 (each arm)
  • Reverse Grip Cable Triceps Kickbacks 4X10
  • Reverse grip curl 4X10-15 (standing using e-z bar)
  • Rope press downs 4X10-15
  • Behind the back forearm curls 3X15 (standing using e-z bar)
  • Bench dips 3X15-20 reps (use weight if needed)

Seated bicep curl
Behind the back forearm curls

Friday: Legs

  • One leg Bench Squat Holding weight 3X12-15 each leg
  • Leg press 5X10 (Heavy and Slow reps, 3 seconds up and down)
  • Sumo Deadlift 4X8-10
  • Lunges 3 passes bodyweight (slower reps to increase intensity)
  • Hip thrusters 3X10-15 reps (use smith machine, leg extension machine, or barbell)
  • Glute-Ham Raises 3X10-15 (Use lat pull down apparatus in most cases)
  • Lying on bench glute raises (frog Kicks) 3X15-20
  • Calves standing in, out, reverse holding weight
  • Sled push (just 5 very heavy passes of 20-30 yards)

One leg bench squat
Hip Thruster
Glute Ham Raise
Calf Raise
Reverse Calf Raise
Sled Push

Week 2: No Arms

Monday: Back
See week 1 back workout

Tuesday: Chest

  • Incline Barbell Bench Press5X8-12
  • Decline Barbell Press 4X10-15
  • Flat Dumbbell Press 16, 12, 10, 8, 6
  • Cable Fly 3X10-15 Super set with wide push up 3X10-15

Wednesday: Legs
See leg workout from friday week one

Thursday: Shoulders
See shoulders Monday week 4

Friday: Chest

  • Flat Barbell Bench Press 10X10 (45 seconds rest between sets)
  • Incline Dumbbell Press 5,5,10,20,30
  • Push up super set with Plate (barbell plate) press (2 rounds each) 3X10
  • Weighted Dip 3X10 (weight only if acciable)
  • TRX Fly 5X10 (any other fly if TRX not avaible)

TRX pec fly

Week 3: No Legs

Monday: Arms
See arms week 1

Tuesday: Chest
See chest Tuesday week 2

Wednesday: Back
see back Thursday week 5

Thursday: Shoulders
See Wednesday shoulders week 1

Friday: Arms (Super set each bicep with tricep exercise in order shown)

  • Warm up barbell curl 50 reps
  • Warm up barbell skull crushers 50 reps
  • Behind the head E-Z bar tricep extensions (French Press) 4X10
  • Standing close grip barbell curl 4X8-12
  • Bicep Ladder X3 sets (using smith machine and own bodyweight) Start on bottom and Work to the top
  • Reverse grip (straight bar attachment) cable tricep extensions 3X10
  • Seated hammer curls 4X8-12
  • Close grip push up 4X10-20 As many reps as possible on last set

French Press

Week 4: No Back

Monday: Shoulders

  • Barbell shoulder press high incline 4X8-12 (not quite straight up shoulder press)
  • One Arm dumbbell shoulder press 4X8
  • Rear delt TRX Fly 3X10-15 (use cable cross over if TRX not available)
  • Seated neutral grip shrugs 5X10-15
  • Front Plate Raise 4X12-15 (using barbell plate)
  • Side Lateral Shoulder Raise Using Elastic band 4X As many reps as possible
  • Behind the back shrugs Super Set With regular barbell shrug 3X15-20 each
  • One arm dumbbell upright row 4X8

Front plate raise
Behind the back shrug
One arm upright row

Tuesday: Legs
See legs from Friday week 1

Wednesday: Shoulders
See shoulders Wednesday week 1

Thursday: Chest
See chest Friday week 2

Friday: Arms
See arms Thursday week 1

Week 5: No Shoulders

Monday: Back
See back workout Monday week 1

Tuesday: Chest
See chest Tuesday week 2

Wednesday: Legs
See legs Tuesday week 1

Thursday: Back

  • Close grip lat pull 3X10 or close grip pull up
  • Cable crunch 3X20 (side to side crunching the lats)
  • t-bar 10X10 (45 seconds rest between sets)
  • One arm Dumbbell bent over row 3X10-15 each arm
  • Reverse close grip barbell bent over row 4X8-10
  • High Cable Lat Pulls 5X10-12
  • Seated cable rows using long bar attachment 3X10-15

Friday: Arms
See arms Friday week 3

Week 6: Bonus Week!

Monday: Back/Shoulders

  • Back Squats: 7X4
  • Deadlift: 12, 10, 8, 5,5,3,2,2,1,1
  • Hang Clean and Press: 20,12,8,8,5,5
  • Dumbbell One Arm Bent over row: (6,8,12 each arm) X 3 rounds
  • Barbell Shoulder Press 6X6-8

Tuesday: Chest/Triceps

  • Barbell Bench Press: 10,10,6,3,3,1,1
  • Incline Dumbbell Press: 6X6
  • Push Ups till Failure 3 sets
  • Rope Tricep Press Downs 40,30,15,10,10,10

Wednesday: Biceps/Calves Super Set

  • Leg Press calf raises 50,40,30,30,40,50
  • Regular Barbell Curl 6X6-8
  • Toes out Calf Raises Holding weight 3X15-20
  • Bicep Ladder X3
  • Toes in Holding weight 3X15-20
  • Lying Bicep Curl 3X10-15
  • Seated Clalf Raise: 3X20-30
  • Ez-bar reverse grip Forearm curl 3X15-20

Thursday: Cardio

  • Dumbbell Clean and Press: 5X20 30 seconds rest
  • Sled push: 10 sets of back and forth passes, 30 seconds rest
  • Stationary Bike: 10 (30 second rounds) 30 seconds rest between

Friday: Rest

Saturday:

  • Deadlift 10X10 (90 seconds rest between sets)
  • Back Squat 10X10 (90 seconds rest between sets)
  • Barbell Bicep Curl 10X10 (45 seconds between sets)

Sunday:

  • Incline Barbell Bench Press 10X10 (60 seconds rest between sets)
  • Dumbbell Shoulder Press 10X10 (45 seconds rest between sets)
  • Close Grip Push Up 10X10 (30 seconds rest between sets)
  • Standing on Flat ground Calf Raises 5X (60 seconds of reps) Rest 2 min between sets

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