P.H.A.S.E. FIT

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**AVAILABLE VIA PDF OR THROUGH THE TrainHeroic APP

THE WHY - Designed for those who want it all! This program breaks the mold and helps break the routine you’ve been stuck in. With Health & Longevity in mind, you’ll not only LOOK better but your body will FEEL better too.

STRENGTH - Squat, Bench & Deadlift are your main compound lifts. Here you will perform 5 Reps x 5 Sets, your goal here is to increase the weight on each set. If you are uncomfortable doing so complete the 5 Reps x 5 Sets at one weight and increase the weight every 2 weeks.


BODYBUILDING -  We’re going off a classic “Split” approach 3 Days a week. You’ll be using the 3 Sets x 10,8,6 Reps method. You will use a weight you can perform 10 reps with, rest 15 seconds, perform 8 reps, rest 15 seconds, perform 6 reps & rest for 1 Minute before you start the next set. You will be cranking out 50-75 reps in UNDER 5 Minutes! Hello Hypertrophy.. this is all about volume not heavy weight, give yourself 1-2 warmup sets per movement.

FORMAT - You have 3 Days of Strength & Bodybuilding with 2 Days of Conditioning. Your weeks will repeat Bi-Weekly with varying Bodybuilding movements to aid in muscle confusion & growth!
It is HIGHLY recommended you approach this in one or two ways..
Option 1 (5 Days /Week)
- Day 1 / Day 2 / Day 3 / REST / Day 4 / Day 5 / REST
Option 2 (4 Days /Week) -  Day 1 / Day 2 / REST / Day 4 / Day 5

 

Sample Day - STRENGTH

Bench Press - 5 Sets x 5 Reps 

Decline DB Bench - 2 Sets x 10,8,6 Reps

Single Arm Incline DB Bench  - 2 Sets x 10,8,6 Reps

Straight Arm Pull Down  - 2 Sets x 10,8,6 Reps

Seated Machine Low Row  - 2 Sets x 10,8,6 Reps

Barbell Bent Over Row  - 2 Sets x 10,8,6 Reps

Cardio - 10 Minutes  - 2 Sets x 10,8,6 Reps

 

Sample Day - CONDITIONING

Every 2 Minutes for 30 Minutes:
Min 0-2:
2 Rounds of:

10 KB Swings
10 Box Jumps

Min 2-4:
1 Minute of Cardio


Min 4-6:
20 Air Squats
20 Pushups

*Repeat the 3 parts 5 times through