Since we're shifting our emphasis from building to shredding, Phase 2 will be different from Phase 1 in a number of crucial ways. In Phase 1 you ended your workouts with FST-7 sets. In Phase 2, you'll start most workouts with them. The concentration needed to accomplish these special sets will help you focus on developing the mind-muscle connection. We'll also be increasing from 3 sets to 4 sets on other exercises, and boosting the reps per set up to 8-12. And we'll be using machines more, so you can get through some new techniques like dropsets more efficiently.
That's not all that changes, though. You'll also do more cardio and ab work, while eating fewer calories. Nothing will be easy from here on out, but the goal is a noble one: to reveal your best-possible physique.
Let's see what you're made of.
| Phase Two Training Split |
Day 1: Chest
Day 2: Quads, Hamstrings, and Calves
Day 3: Shoulders, Rear Delts, and Traps
Day 4: Back
Day 5: Biceps and Triceps
Day 6: Quads, Hamstrings, and Calves
Day 7: Rest
You'll still be utilizing plenty of free weights and compound movements in Phase 2, but the emphasis will shift in some cases to machines so you can quickly add or remove weights to make use of intensity techniques such as dropsets. You'll also be doing more isolation movements to enhance the shape of key muscles.
You should continue to start each workout with two warm-up sets for your first exercise. You'll still pyramid up in volume, too, only now you'll do one extra set to increase your volume. And by increasing your reps, you'll be able to work additional muscle fibers and pump more blood into your muscles, which will help stretch the fascia from the inside out.