Building muscle and burning fat this winter doesn’t have to be complicated. Here’s phase 2 of the program that will help you get the results you’re looking for this winter.
With Phase 1 complete, it’s time to build on the foundational strength we’ve developed and begin Phase 2. The general template will remain the same, as there won’t be a ton of changes this month. I prefer to keep the base movements - squats, deadlifts, pull-ups, and presses, the same for month 2. Why? Because they’re the most effective compound movements out there for developing overall body strength. We will however change the rep and set schemes a bit, as well as some of the accessory movements.
With the popularity of P90X, Insanity, and Crossfit, everyone’s jumping on the “muscle confusion” bandwagon. But, while I have A.D.D. as much as the next guy, there is something to be said for consistency. Give your body a chance to reap the benefits of some of these great compound liftsbefore moving on to the latest and greatest exercise you just saw on Youtube. This program gives you the best of both worlds; achieving consistency with our base movements, and variety with our sets, reps, and accessory movements.
Our HIIT day, we’re adding 2 additional sets; one of 60 seconds and one of 20 seconds. Take a look at the accompanying program for the complete workout.
Like phase 1, these two “strength” days are similar in their set-up. After the warm-up, they include a “power” group, two “strength” groups, and then finish with conditioning work. For the power movements, we’ve added a layer of complexity to each movement.
Tuesday: the Clean from phase 1 is now a Clean & Press
Thursday: the Broad Jump from phase 1 is now a Pop-Up and Broad Jump
For the strength groups, we’ve increased the percentages on the base movements and changed up a number of the accessory movements both to keep things fresh, and to keep the body adapting.
Our LSD day is now a little longer in duration. You can break this sessionup into 2 or 3 exercises if you prefer. There’s no need to struggle through 45 minutes on an elliptical machine. Perform 20 minutes on the bike and 25 minutes on the treadmill to beat the boredom.
*Note - If you primary goal is to add size and mass, you can skip the LSD day. Replace it with some mobility work and another meal instead.
This “density” day is my favorite day of the week. After the warm-up and the stability/mobility work, the “meat” of the workout consists of five exercises completed in a row for four rounds. Your goal is to complete the 4 rounds in less than 20 minutes. If you are getting through the routine in under 16 minutes, add more weight. If it takes more than 24 minutes, reduce the weight.
For the base movements we’re repeating, follow the percentages listed to maintain improvements in strength. If you’re not following 1RM percentages, shoot for 10 additional pounds on your lower body movements - squats & deadlifts, and 5 more pounds on your upper body movements -weighted pull-ups, dumbbell rows, and chest press.
Some people may ask, “Only a 5 pound increase after 30 days?” What kind of strength program is that? One that works. I look at strength gains as a marathon and not a sprint. As long as you are improving, what’s the hurry? Unless you’re training for a Powerlifting competition (and if you are, then you shouldn’t be using this program to begin with), stay the course and enjoy the consistent improvements. Train smart and train hard.
To maximize your results on this workout plan, 1R would recommend the following supplements: