rambo
New member
Tri-Phase Training
Specialized Hypertrophy Program
MEGAUPLOAD - The leading online storage and file delivery service
Anybody tried this? How does it sound?
Looking at starting it next week, i'm bored with my current routine and i'm looking to change things up.
Would something like this be good while on a healthy bulk diet? Goal is to increase lifts & add muscle.
Here's how i have it set out,
Phase 1 - Volume [Weeks 1-3]
Week 1 - 3 Sets
Week 2 - 4 Sets
Week 3 - 5 Sets
Monday - Chest/Shoulders
Bench Press - 3x6-10
Incline DB Press - 3x6-10
Dips - 3x6-10
Military or DB Press - 3x6-10
DB Side Lateral - 3x6-10
Tuesday - Back/Traps
Rack Deadlift - 3x-6-10
Pull Up - 3x6-10
Bent Over Row - 3x6-10
BB Shrug - 3x6-10
DB Shrug - 3x6-10
Thursday - Legs
Squats - 3x6-10
Stiff Leg Deadlift - 3x6-10
Leg Extension - 3x6-10
Leg Curl - 3x6-10
Lunges - 3x6-10
Friday - Arms/Calves
BB Curl - 3x6-10
Close Grip Bench - 3x6-10
Skull Crusher - 3x6-10
DB Curl - 3x6-10
Stand Calf Raise - 3x6-10
Seated Calf Raise - 3x6-10
----------------------------------
Phase 2 - Intensity [Weeks 4-6]
Week 1 - 3x6 Rep Max
Week 2 - 3x4 Rep Max
Week 3 - 3x2 Rep Max
Monday - Upper Body A
Bench Press - 3x6
Bent Over Row - 3x6
Military Press - 3x6
BB Shrug - 3x6
Close Grip Bench - 3x6
BB Curl - 3x6
Tuesday - Lower Body A
Squats - 3x6
Stiff Leg Deadlift - 3x6
Seated Calf Raise - 3x6
Thursday - Upper Body B
Incline DB Press - 3x6
Pull Ups - 3x6
DB Shoulder Press - 3x6
DB shrug - 3x6
Skullcrushers - 3x6
DB Curl - 3x6
Friday - Lower Body B
Deadlift - 3x6
Leg Press - 3x6
Standing Calf Raise - 3x6
----------------------------------
Phase 3 - Frquency [Weeks 7-9]
Whole Body A - 2x4-6
Whole Body B - 2x6-10
Whole body C - 2x10-12
Monday - Whole body A
Squats
Stiff Leg Deadlift
Seated Calf Raise
Flat Press
Bent Over Row
Military Press
BB Shrug
Close Grip Bench
BB Curl
Tuesday - Whole body B
Leg Press
Lying Leg Curl
Standing Calf Raise
Incline Press
Pull Ups
DB side Lateral
DB Shrug
Skull Crusher
DB Curl
Friday - Whole Body C
Leg Extension
Seated Leg Curl
Donkey Calf Raise
Decline Press or Dips
Rack Deadlift
Cable Lateral
Low-Pulley High Row
Tricep Pressdown
Cable Curl
Specialized Hypertrophy Program
MEGAUPLOAD - The leading online storage and file delivery service
Anybody tried this? How does it sound?
Looking at starting it next week, i'm bored with my current routine and i'm looking to change things up.
Would something like this be good while on a healthy bulk diet? Goal is to increase lifts & add muscle.
Here's how i have it set out,
Phase 1 - Volume [Weeks 1-3]
Week 1 - 3 Sets
Week 2 - 4 Sets
Week 3 - 5 Sets
Monday - Chest/Shoulders
Bench Press - 3x6-10
Incline DB Press - 3x6-10
Dips - 3x6-10
Military or DB Press - 3x6-10
DB Side Lateral - 3x6-10
Tuesday - Back/Traps
Rack Deadlift - 3x-6-10
Pull Up - 3x6-10
Bent Over Row - 3x6-10
BB Shrug - 3x6-10
DB Shrug - 3x6-10
Thursday - Legs
Squats - 3x6-10
Stiff Leg Deadlift - 3x6-10
Leg Extension - 3x6-10
Leg Curl - 3x6-10
Lunges - 3x6-10
Friday - Arms/Calves
BB Curl - 3x6-10
Close Grip Bench - 3x6-10
Skull Crusher - 3x6-10
DB Curl - 3x6-10
Stand Calf Raise - 3x6-10
Seated Calf Raise - 3x6-10
----------------------------------
Phase 2 - Intensity [Weeks 4-6]
Week 1 - 3x6 Rep Max
Week 2 - 3x4 Rep Max
Week 3 - 3x2 Rep Max
Monday - Upper Body A
Bench Press - 3x6
Bent Over Row - 3x6
Military Press - 3x6
BB Shrug - 3x6
Close Grip Bench - 3x6
BB Curl - 3x6
Tuesday - Lower Body A
Squats - 3x6
Stiff Leg Deadlift - 3x6
Seated Calf Raise - 3x6
Thursday - Upper Body B
Incline DB Press - 3x6
Pull Ups - 3x6
DB Shoulder Press - 3x6
DB shrug - 3x6
Skullcrushers - 3x6
DB Curl - 3x6
Friday - Lower Body B
Deadlift - 3x6
Leg Press - 3x6
Standing Calf Raise - 3x6
----------------------------------
Phase 3 - Frquency [Weeks 7-9]
Whole Body A - 2x4-6
Whole Body B - 2x6-10
Whole body C - 2x10-12
Monday - Whole body A
Squats
Stiff Leg Deadlift
Seated Calf Raise
Flat Press
Bent Over Row
Military Press
BB Shrug
Close Grip Bench
BB Curl
Tuesday - Whole body B
Leg Press
Lying Leg Curl
Standing Calf Raise
Incline Press
Pull Ups
DB side Lateral
DB Shrug
Skull Crusher
DB Curl
Friday - Whole Body C
Leg Extension
Seated Leg Curl
Donkey Calf Raise
Decline Press or Dips
Rack Deadlift
Cable Lateral
Low-Pulley High Row
Tricep Pressdown
Cable Curl
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