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post #104 of (permalink) Old 11-26-2008, 11:59 PM Thread Starter
Join Date: Dec 2006
Posts: 481
Tri-Phase Routine Starting 12.01.08

Tri-Phase Training:

Phase One (Volume):

Day One (Back & Traps):
-- Back (3 sets of 8-12 reps)--
- Bent over row
- Pull ups
- Seated cable row
- Lat pulldowns
- Dynamic row

-- Traps (3 sets of 8-12 reps)--
- Barbell shrugs
- Dumbell shrugs

Day Two (Chest & Shoulders):
-- Chest (3 sets of 8-12 reps)--
- Incline DB Press
- Barbell Bench Press
- Dips

-- Shoulders (3 sets of 8-12 reps) --
- Military Press
- Seated DB Press
- DB Side Laterals

Day Three (Legs):
--Upper Legs (3 sets of 8-12 reps) --
-Stiff Legged Deadlifts
-Leg Press
-Leg Curls

--Lower Legs (3 sets of 8-12 reps) --
-Seated Calf Raises
-Standing Calf Raises

Day Four (Arms):
--Biceps (3 sets of 8-12 reps) --
-Barbell Curls
-Single Arm Alternating DB Curls

--Triceps (3 sets of 8-12 reps) --
-Close Grip Bench Press
-Skull Crushers
-Single Arm Alternating DB Extension

Phase Two (Load):

Day One (Upper Body):
--3 sets of 4 reps--
-Barbell Bench Press (Chest)
-Bent Over Rows (Back)
-Military Press (Shoulders)
-Barbell Shrugs (Traps)

Day Two (Arms & Legs Workout):
--Leg Exercises (3 sets of 4 reps) --
-Stiff Legged Deadlifts
-Standing Calf Raises

--Arm Exercises (3 sets of 4 reps) --
-Barbell Curls
-Hammer Curls
-Close Grip Bench Press
-Skull Crushers

Day Three (Upper Body Workout):
-- 3 sets of 4 reps --
-Incline Bench Press (Chest)
-Pull Ups (Back)
-Dumbell Shoulder Press (Shoulders)
-Dumbell Shrugs (Traps)

Day Four (Legs & Arms Workout):
--Leg Exercises (3 sets of 4 reps) --
-Leg Press
-Seated Calf Raise
-Alternating DB Curls
-Skull Crushers

Phase Three (Frequency):

Day One (Full Body Workout #1):
--3 sets of 4 to 6 reps --
-Barbell Squats (Quads)
-Stiff Legged Deadlifts (Hamstrings)
-Seated Calf Raises (Calves)
-Bent Over Rows (Back)
-Bench Press (Chest)
-Military Press (Shoulders)
-Barbell Shrugs (Traps)
-Barbell Curls (Biceps)
-Close Grip Bench Press (Triceps)

Day Two (Full Body Workout #2):
--2 sets of 8-10 reps --
-Leg Press (Quads)
-Lying Leg Curls (Hamstrings)
-Standing Calf Raises (Calves)
-Pull Ups (Backs)
-Incline Barbell Bench Press (Chest)
-DB Side Laterals (Delts)
-DB Shrugs (Traps)
-Alternating DB Curls (Biceps)
-Skull Crushers (Triceps)

Day Three (Full Body Workout #3):
--2 sets of 10-15 reps --
-Leg Extensions (Quads)
-Seated Leg Curls (Hamstrings)
-Standing Calf Raises (Calves)
-Seated Cable Rows (Backs)
-Decline Barbell Bench Press (Chest)
-One Arm Cable Laterals (Delts)
-Hammer Strength Shrugs (Traps)
-Cable Curls (Biceps)
-Rope Pushdowns (Triceps)

Day Four (Weak Points Training):
-- 4 sets of 8-10 reps --
-Machine Preacher Curls (Biceps)
-Cable Hammer Curls (Biceps)
-Forearm Barbell Curls (Forearms)
-Forearm DB Curls (Forearms)
-Reverse Flys (Rear Delts)

1 & 1/2 minutes - 2 minutes in between sets. Been working out with a bodybuilder who has been training with Team Scivation, guy is jacked. Going to try this. He briefly outlined a routine for me to try after my current four day split & told me to check out on this whole tri-phase training subject. Phase three might be a bitch but I need a routine to fill in the rest of the upcoming month until the new year. Why not try something unique?


As for the rest of this calender week, I have legs tomorrow on Thanksgiving (Thursday) as well as Chest & Shoulders on Friday.
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