T Nation

Triphase Training...Thoughts?

Phase 1?Volume

The goal of Phase 1 is to increase the volume (number of sets) each week. In
addition to adding sets each week you should always strive to lift a greater load each
workout.

? Week 1 = 3 sets per exercise
? Week 2 = 4 sets per exercise
? Week 3 = 5 sets per exercise
Rest time = 90 seconds between sets.
Workout 1 Chest+Shoulders
Workout 2 Back+Traps
Workout 3 Legs
Workout 4 Arms
Chest+Shoulder
Bench Press 3-5 X 6-10
Incline DB Press 3-5 X 6-10
Dips 3-5 X 6-10
Military or DB Press 3-5 X 6-10
DB Side Lateral 3-5 X 6-10
Back+Traps
Rack Deadlift 3-5 X 6-10
Pull-Up 3-5 X 6-10
Bent Over Row 3-5 X 6-10
BB Shrug 3-5 X 6-10
DB Shrug 3-5 X 6-10

Legs
Squats 3-5 X 6-10
Stiff Leg Deadlift 3-5 X 6-10
Leg Extension 3-5 X 6-10
Leg Curl 3-5 X 6-10
Lunges 3-5 X 6-10

Arms+Calves
BB Curl 3-5 X 6-10
Close Grip Bench 3-5 X 6-10
Skull Crusher 3-5 X 6-10
DB Curl 3-5 X 6-10
Standing Calf Raise 3-5 X 6-10
Seated Calf Raise 3-5 X 6-10

The rep range for Phase 1 is 6-10, which means you want to get at least 6 reps but
no more than 10 reps. If you cannot get 6 reps then the weight is too heavy.

If you can get more than 10 reps then the weight is too light. Once you can complete 10 reps with a given weight you should increase the weight for the next set. For example, if you can
squat 225 lbs. for 10 reps the increase the weight to 235 lbs.

Phase 2?Intensity
The Goal of Phase 2 is to lift a near maximal load for low reps. There will be no
changes in the number of sets you complete, just the load you lift.
? Week 1 = 6-RM
? Week 2 = 4-RM
? Week 3 = 2-RM
Rest time = 2-3 minutes between sets.
Workout 1 Upper Body A
Workout 2 Lower Body A
Workout 3 Upper Body B
Workout 4 Lower Body B

Upper Body A Upper Body B
Bench Press 3 X 2-6 Incline Press 3 X 2-6
Bent Over Row 3 X 2-6 Pull-Up 3 X 2-6
Military Press 3 X 2-6 DB Shoulder Press 3 X 2-6
BB Shrug 3 X 2-6 DB Shrug 3 X 2-6
Close Grip Bench 3 X 2-6 Skull Crusher 3 X 2-6
BB Curl 3 X 2-6 DB Curl 3 X 2-6

Lower Body A Lower Body B
Squats 3 X 2-6 Deadlift 3 X 2-6
Stiff Leg Deadlift 3 X 2-6 Leg Press 3 X 2-6
Seated Calf Raise 3 X 2-6 Standing Calf Raise 3 X 2-6

The rep range for Phase 2 is 2-6, but unlike Phase 1, you are going to shoot for a given
rep number for each workout. The goal for week one is to use a weight that allows you to
complete 3 sets of 6 reps; week two is to complete 3 sets of 4 reps; week three is to
complete 3 sets of 2 reps. Each week you will be lifting a heavier load. For Deadlift it
may be something like:
? Week 1 = 315 for 3 X 6
? Week 2 = 335 for 3 X 4
? Week 3 = 355 for 3 X 2
If you prefer, you can do arms after legs on the lower body day since the volume
is lower on leg day. Some people may prefer to do all of the upper body in one workout
because they find leg training more taxing or just because of personal preference. I leave
it up to each individual to decide whether they prefer to train arms in the upper body
workouts or the lower body workouts.
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Phase 3?Frequency
The goal of Phase 3 is to hit each muscle more frequently than Phase 1 & 2.
Workout 1 Whole Body A 2 X 4-6 Rest = 2 mins
Workout 2 Whole Body B 2 X 6-10 Rest = 90 sec
Workout 3 Whole Body C 2 X 10-12 Rest = 30 sec
Workout 4 Weak Point
Each workout uses different exercises and different rep ranges, though the same exercises
could be used for each workout if one prefers. The goal is to do two sets of an exercise
for each muscle group. Here is an example of how this workout could be set up:

Muscle Workout A (Mon) Workout B (Wed) Workout C (Fri)
Quad Squats Leg Press Leg Extension
Ham Stiff Leg Deadlift Lying Leg Curl Seated Leg Curl
Calf Seated Calf Raise Standing Calf Raise Donkey Calf Raise
Chest Flat Press Incline Press Decline Press or Dips
Back Bent Over Row Pull-up Rack Deadlift
Delt Military Press DB Side Lateral Cable Lateral
Trap Barbell Shrug DB Shrug Low-Pulley High Row
Tris Close Grip Bench Skull Crusher Tricep Pressdown
Bis Barbell Curl DB Curl Cable Curl

Looks fine on paper. Why don’t you do it, and get back to us about it.

[quote]Dexter Morgan wrote:
Looks fine on paper. Why don’t you do it, and get back to us about it.[/quote]

I am going to be doing it this summer so hopefully it works well