Phase IV

(Weeks 9-11)
This phase uses different exercises, reps, and loads than phase III. Rest 3 to 5 minutes between sets.



Day 1
Exercise Sets Reps Intensity
BB High Pull + Clean + Push Press 3 4/4/4 60% of 1RM
Flat BB Bench Press 3 3 90% 1RM
DB Incline Bench Press 2 6 85% 1RM
DB Tricep Extension 2 6-8 80% 1RM
BB Step Up 3 6 80% 1RM
DB Romanian Deadlift 2 8-10 70% 1RM
Lat Pulldown to Front 3 6 75% 1RM
Rotator Cuff Exercise 1 10
Ab Exercises