Since cool fall nights and Sunday football marathons encourage expanding waistlines, we’ve created a plan to maintain your svelte midsection. While the rest of America is packing on the pounds, you’ll spend the next four weeks sculpting your newly acquired muscle. And when you’re sweating in the gym, remember to focus on the lowering of the weight, not the lifting says Andrew Harris, M.S., C.S.C.S., strength coach at PEAK Strength & Conditioning. “The eccentric, or lowering, as well as the static action—the pause—are responsible for the greatest improvements in strength and size,” says Harris.

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 7 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 7: STRENGTH 3A

• DB squat to shoulder presses
• Barbell lunges
• Cable standing alternate arm shoulder presses
• DB SB prone shoulder presses
• Cable standing triceps press downs
• DB standing triceps extensions
• Machine seated calf flexions

CORE EXERCISES
PHASE 7: STRENGTH 3C

• Stability ball supine hip extensions
• Stability ball prone bridges

RESISTANCE TRAINING EXERCISES
PHASE 7: STRENGTH 3B

• Dumbbell seated calf dorsiflexions
• BB incline chest presses
• Dumbbell standing one-arm rows
• Cable incline chest flyes
• Cable kneeling alternate arm lat pulldowns
• Dumbbell standing biceps curls
• Cable standing biceps curls

CORE EXERCISES
PHASE 7: STRENGTH 3D

• Supine straight-leg pelvic tilts
• Stability ball prone hip extensions

CARDIOVASCULAR EXERCISES
PHASE 7: STRENGTH 3C/D

• Treadmill
• Stationary cycle

FLEXIBILITY EXERCISES
PHASE 7: STRENGTH 3C/D

• Stability ball kneeling one-arm lat stretches
• Seated hurdler stretches
• Kneeling calf stretches
• Standing quad stretches