Rome wasn’t built in a day. In other words valuable projects (your body) take time to develop. Like the proverb, a sound training program requires careful planning and a calculated effort. The “no pain, no gain” mantra of the 1970s and 80s, which emphasized workout intensity over organization, is a thing of the past. Nowadays, the best training regimen is both individualized and goal-oriented. “A scientifically based periodization scheme incorporates all forms of training--flexibility, core, balance, power, speed, strength, cardiorespiratory--into a systematic and integrated approach,” says Mike Clark, M.S., C.S.C.S., a physical therapist and president of the National Academy of Sports Medicine.

Our 10-part total-body strength and conditioning series is intended to be performed as a progression. That is, one workout builds on the next—so if you’ve missed the last two installments, start slow. You’ll spend the next four weeks building lean muscle tissue. The extra beef will help you through future workouts, and you’ll look better too.

Frequency of training

• Beginner: If you’re new to the iron game (less than 12 months of consistent strength and conditioning experience) consider yourself a beginner. In addition, it’s a good idea to follow the beginner plan if you’ve been away from the gym for two or more months. You will make steady progress with just two sessions each week. Be sure to rest 48 to 72 hours between training days. Monday/Thursday, Tuesday/Friday or Wednesday/Saturday training splits work best. For example, perform Schedule A on Monday and Schedule B on Thursday.
• Intermediate/Advanced: If you have been involved in organized strength training and conditioning exercise for the previous year or more, you’re in the Intermediate/Advanced category. Perform three workouts per week, alternating between Schedule A and
  Schedule B.

Recording your workouts

Keep track of the forces used, as well as the number of repetitions completed for each set. We’ve provided a training log for the Intermediate/Advanced athlete; however, beginners can use the same template by eliminating the third workout in each week.

Phase 3 Schedules (Excel)

Dynamic warm-up

Warm up on the stationary cycle or treadmill for five minutes prior to beginning your workout. Your warm up session should increase body temperature and make you sweat, without causing fatigue.

Demonstrations for many of the exercises below can be seen here

RESISTANCE TRAINING EXERCISES
PHASE 3: HYPERTROPHY 2A

• Barbell squats
• Machine prone leg curls
• Machine seated knee extensions
• Cable standing triceps extensions
• Dumbbell seated preacher biceps curls
• Dumbbell seated incline biceps curls
• Machine seated calf flexions

CORE EXERCISES
PHASE 3: HYPERTROPHY 2C

• Stability ball supine trunk rotations
• Stability ball trunk lateral flexions

RESISTANCE TRAINING EXERCISES
PHASE 3: HYPERTROPHY 2B

• Barbell incline chest presses
• Machine lat pulldowns
• Machine lat pulldowns (underhand grip)
• Cable incline chest flyes
• Dumbbell seated shoulder presses
• Dumbbell standing lat rows (bilateral)
• Leg press calf flexions

CORE EXERCISES
PHASE 3: HYPERTROPHY 2D

• Stability ball supine reverse torso curls
• Stability ball supine hip extensions

CARDIOVASCULAR EXERCISES
PHASE 3: HYPERTROPHY 2C/D

• Treadmill
• Stationary cycle

FLEXIBILITY EXERCISES
PHASE 3: HYPERTROPHY 2C/D

• Standing lateral trunk stretches
• Seated spinal rotations
• Lunge position anterior thigh stretches
• Standing lateral neck stretches