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Tri-Phase Workout Log Book
9 Week Program
Tri-Phase Workout Log Book
9 Week Program
PHASE 1 - Volume (1-3)
Workout days finish or start with 20-30 minutes of low pace cardio. BP does not exceed 150.
Rest 90 seconds between each set
MON Back/Traps Set 1 Set 2 Set 3 Notes
Deadlift 6-10 6-10 6-10
Pullup 6-10 6-10 6-10
Bent over Row 6-10 6-10 6-10
BB Shrug 6-10 6-10 6-10
DB Shrug 6-10 6-10 6-10
TUE Chest/Shoulder Set 1 Set 2 Set 3 Notes
Decline Press 6-10 6-10 6-10
Inc DB Press 6-10 6-10 6-10
Dips 6-10 6-10 6-10
Mil or DB Press 6-10 6-10 6-10
DB Side Lateral 6-10 6-10 6-10
THU Legs Set 1 Set 2 Set 3 Notes
Squats 6-10 6-10 6-10
Stiff Legged DL 6-10 6-10 6-10
Leg Extension 6-10 6-10 6-10
Leg Curl 6-10 6-10 6-10
Lunges 6-10 6-10 6-10
FRI Arms/Calves Set 1 Set 2 Set 3 Notes
BB Curl 6-10 6-10 6-10
Close Grip Bench 6-10 6-10 6-10
DB Curl 6-10 6-10 6-10
Skull Crusher 6-10 6-10 6-10
Standing Calf 6-10 6-10 6-10
Seated Calf 6-10 6-10 6-10
Week 1
Never Quit
PHASE 1 - Volume (1-3)
Workout days finish or start with 20-30 minutes of low pace cardio. BP does not exceed 150.
Rest 90 seconds between each set
MON Back/Traps Set 1 Set 2 Set 3 Set 4 Notes
Deadlift 6-10 6-10 6-10 6-10
Pullup 6-10 6-10 6-10 6-10
Bent over Row 6-10 6-10 6-10 6-10
BB Shrug 6-10 6-10 6-10 6-10
DB Shrug 6-10 6-10 6-10 6-10
TUE Chest/Shoulder Set 1 Set 2 Set 3 Set 4 Notes
Decline Press 6-10 6-10 6-10 6-10
Inc DB Press 6-10 6-10 6-10 6-10
Dips 6-10 6-10 6-10 6-10
Mil or DB Press 6-10 6-10 6-10 6-10
DB Side Lateral 6-10 6-10 6-10 6-10
THU Legs Set 1 Set 2 Set 3 Set 4 Notes
Squats 6-10 6-10 6-10 6-10
Stiff Legged DL 6-10 6-10 6-10 6-10
Leg Extension 6-10 6-10 6-10 6-10
Leg Curl 6-10 6-10 6-10 6-10
Lunges 6-10 6-10 6-10 6-10
FRI Arms/Calves Set 1 Set 2 Set 3 Set 4 Notes
BB Curl 6-10 6-10 6-10 6-10
Close Grip Bench 6-10 6-10 6-10 6-10
DB Curl 6-10 6-10 6-10 6-10
Skull Crusher 6-10 6-10 6-10 6-10
Standing Calf 6-10 6-10 6-10 6-10
Seated Calf 6-10 6-10 6-10 6-10
Week 2
Never Quit
PHASE 1 - Volume (1-3)
Workout days finish or start with 20-30 minutes of low pace cardio. BP does not exceed 150.
Rest 90 seconds between each set
MON Back/Traps Set 1 Set 2 Set 3 Set 4 Set 5 Notes
Deadlift 6-10 6-10 6-10 6-10 6-10
Pullup 6-10 6-10 6-10 6-10 6-10
Bent over Row 6-10 6-10 6-10 6-10 6-10
BB Shrug 6-10 6-10 6-10 6-10 6-10
DB Shrug 6-10 6-10 6-10 6-10 6-10
TUE Chest/Shoulder Set 1 Set 2 Set 3 Set 4 Set 5 Notes
Decline Press 6-10 6-10 6-10 6-10 6-10
Inc DB Press 6-10 6-10 6-10 6-10 6-10
Dips 6-10 6-10 6-10 6-10 6-10
Mil or DB Press 6-10 6-10 6-10 6-10 6-10
DB Side Lateral 6-10 6-10 6-10 6-10 6-10
THU Legs Set 1 Set 2 Set 3 Set 4 Set 5 Notes
Squats 6-10 6-10 6-10 6-10 6-10
Stiff Legged DL 6-10 6-10 6-10 6-10 6-10
Leg Extension 6-10 6-10 6-10 6-10 6-10
Leg Curl 6-10 6-10 6-10 6-10 6-10
Lunges 6-10 6-10 6-10 6-10 6-10
FRI Arms/Calves Set 1 Set 2 Set 3 Set 4 Set 5 Notes
BB Curl 6-10 6-10 6-10 6-10 6-10
Close Grip Bench 6-10 6-10 6-10 6-10 6-10
DB Curl 6-10 6-10 6-10 6-10 6-10
Skull Crusher 6-10 6-10 6-10 6-10 6-10
Standing Calf 6-10 6-10 6-10 6-10 6-10
Seated Calf 6-10 6-10 6-10 6-10 6-10
Week 3
Never Quit
PHASE 2 - Intensity (4-6)
Workout days finish or start with 20-30 minutes of low pace cardio. BP does not exceed 150.
Rest 2-3 minutes between each set
MON Upper A Set 1 Set 2 Set 3 Notes
decline press 6 6 6
Bent over Row 6 6 6
Mil Press 6 6 6
BB Shrug 6 6 6
Close Grip Bench 6 6 6
BB Curl 6 6 6
TUE Lower A Set 1 Set 2 Set 3 Notes
Squat 6 6 6
Stiff Legged DL 6 6 6
Seated Calf Raise 6 6 6
THU Upper B Set 1 Set 2 Set 3 Notes
Incline Press 6 6 6
Pull-Up 6 6 6
DB Shoulder Press 6 6 6
DB Shrug 6 6 6
Skull Crusher 6 6 6
DB Curl 6 6 6
FRI Lower B Set 1 Set 2 Set 3 Notes
Dead Lift 6 6 6
Leg Press 6 6 6
Standing Calf 6 6 6
Week 4
Never Quit
PHASE 2 - Intensity (4-6)
Workout days finish or start with 20-30 minutes of low pace cardio. BP does not exceed 150.
Rest 2-3 minutes between each set
MON Upper A Set 1 Set 2 Set 3 Notes
decline press 4 4 4
Bent over Row 4 4 4
Mil Press 4 4 4
BB Shrug 4 4 4
Close Grip Bench 4 4 4
BB Curl 4 4 4
TUE Lower A Set 1 Set 2 Set 3 Notes
Squat 4 4 4
Stiff Legged DL 4 4 4
Seated Calf Raise 4 4 4
THU Upper B Set 1 Set 2 Set 3 Notes
Incline Press 4 4 4
Pull-Up 4 4 4
DB Shoulder Press 4 4 4
DB Shrug 4 4 4
Skull Crusher 4 4 4
DB Curl 4 4 4
FRI Lower B Set 1 Set 2 Set 3 Notes
Dead Lift 4 4 4
Leg Press 4 4 4
Standing Calf 4 4 4
Week 5
Never Quit
PHASE 2 - Intensity (4-6)
Workout days finish or start with 20-30 minutes of low pace cardio. BP does not exceed 150.
Rest 2-3 minutes between each set
MON Upper A Set 1 Set 2 Set 3 Notes
decline press 2 2 2
Bent over Row 2 2 2
Mil Press 2 2 2
BB Shrug 2 2 2
Close Grip Bench 2 2 2
BB Curl 2 2 2
TUE Lower A Set 1 Set 2 Set 3 Notes
Squat 2 2 2
Stiff Legged DL 2 2 2
Seated Calf Raise 2 2 2
THU Upper B Set 1 Set 2 Set 3 Notes
Incline Press 2 2 2
Pull-Up 2 2 2
DB Shoulder Press 2 2 2
DB Shrug 2 2 2
Skull Crusher 2 2 2
DB Curl 2 2 2
FRI Lower B Set 1 Set 2 Set 3 Notes
Dead Lift 2 2 2
Leg Press 2 2 2
Standing Calf 2 2 2
Week 6
Never Quit
PHASE 3 - Frequency (7-9)
Week 7
Workout days finish or start with 20-30 minutes of low pace cardio. BP does not exceed 150.
MON Body Part Full Body A Set 1 Set 2 Rest Notes
Quad Squats 4-6 4-6 2 mins
Hams Stiff Legged DL 4-6 4-6
Calf Seated Calf 4-6 4-6
Chest Flat Press 4-6 4-6
Back Bent Over Row 4-6 4-6
Delt Mil Press 4-6 4-6
Trap BB Shrug 4-6 4-6
Tris Close Grip Bench 4-6 4-6
Bis Barbell Curl 4-6 4-6
WED Body Part Full Body B Set 1 Set 2 Rest Notes
Quad Leg Press 6-10 6-10 90 secs
Hams Lying Leg Curl 6-10 6-10
Calf Standing Calf 6-10 6-10
Chest Incline Press 6-10 6-10
Back Pull-up 6-10 6-10
Delt DB Side Lateral 6-10 6-10
Trap DB Shrug 6-10 6-10
Tris Skull Crusher 6-10 6-10
Bis DB Curl 6-10 6-10
FRI Body Part Full Body B Set 1 Set 2 Rest Notes
Quad Leg Extension 10-12 10-12 30 secs
Hams Seated Leg Curl 10-12 10-12
Calf Donkey Calf Raise 10-12 10-12
Chest Decline Press/Dips 10-12 10-12
Back Seated Cable Row 10-12 10-12
Delt Cable Lateral 10-12 10-12
Trap Low Pulley High Row 10-12 10-12
Tris Tricep Press Down 10-12 10-12
Bis Cable Curl 10-12 10-12
weak point - pick 2 exercises per muscle group rest 60 seconds
SAT Body Part Full Body B Set 1 Set 2 Set 3 Notes
Calf Standing Calf 4 8 12
Calf Seated Calf 4 8 12
Forearm BB Forearm Curl 4 8 12
Forearm DB Forearm curl 4 8 12
Traps DB Shrug 4 8 12
Traps BB Shrug 4 8 12
Never Quit
PHASE 3 - Frequency (7-9)
Week 8
Workout days finish or start with 20-30 minutes of low pace cardio. BP does not exceed 150.
MON Body Part Full Body A Set 1 Set 2 Rest Notes
Quad Squats 4-6 4-6 2 mins
Hams Stiff Legged DL 4-6 4-6
Calf Seated Calf 4-6 4-6
Chest Flat Press 4-6 4-6
Back Bent Over Row 4-6 4-6
Delt Mil Press 4-6 4-6
Trap BB Shrug 4-6 4-6
Tris Close Grip Bench 4-6 4-6
Bis Barbell Curl 4-6 4-6
WED Body Part Full Body B Set 1 Set 2 Rest Notes
Quad Leg Press 6-10 6-10 90 secs
Hams Lying Leg Curl 6-10 6-10
Calf Standing Calf 6-10 6-10
Chest Incline Press 6-10 6-10
Back Pull-up 6-10 6-10
Delt DB Side Lateral 6-10 6-10
Trap DB Shrug 6-10 6-10
Tris Skull Crusher 6-10 6-10
Bis DB Curl 6-10 6-10
FRI Body Part Full Body B Set 1 Set 2 Rest Notes
Quad Leg Extension 10-12 10-12 30 secs
Hams Seated Leg Curl 10-12 10-12
Calf Donkey Calf Raise 10-12 10-12
Chest Decline Press/Dips 10-12 10-12
Back Seated Cable Row 10-12 10-12
Delt Cable Lateral 10-12 10-12
Trap Low Pulley High Row 10-12 10-12
Tris Tricep Press Down 10-12 10-12
Bis Cable Curl 10-12 10-12
weak point - pick 2 exercises per muscle group rest 60 seconds
SAT Body Part Full Body B Set 1 Set 2 Set 3 Notes
Calf Standing Calf 4 8 12
Calf Seated Calf 4 8 12
Forearm BB Forearm Curl 4 8 12
Forearm DB Forearm curl 4 8 12
Traps DB Shrug 4 8 12
Traps BB Shrug 4 8 12
Never Quit
PHASE 3 - Frequency (7-9)
Week 9
Workout days finish or start with 20-30 minutes of low pace cardio. BP does not exceed 150.
MON Body Part Full Body A Set 1 Set 2 Rest Notes
Quad Squats 4-6 4-6 2 mins
Hams Stiff Legged DL 4-6 4-6
Calf Seated Calf 4-6 4-6
Chest Flat Press 4-6 4-6
Back Bent Over Row 4-6 4-6
Delt Mil Press 4-6 4-6
Trap BB Shrug 4-6 4-6
Tris Close Grip Bench 4-6 4-6
Bis Barbell Curl 4-6 4-6
WED Body Part Full Body B Set 1 Set 2 Rest Notes
Quad Leg Press 6-10 6-10 90 secs
Hams Lying Leg Curl 6-10 6-10
Calf Standing Calf 6-10 6-10
Chest Incline Press 6-10 6-10
Back Pull-up 6-10 6-10
Delt DB Side Lateral 6-10 6-10
Trap DB Shrug 6-10 6-10
Tris Skull Crusher 6-10 6-10
Bis DB Curl 6-10 6-10
FRI Body Part Full Body B Set 1 Set 2 Rest Notes
Quad Leg Extension 10-12 10-12 30 secs
Hams Seated Leg Curl 10-12 10-12
Calf Donkey Calf Raise 10-12 10-12
Chest Decline Press/Dips 10-12 10-12
Back Seated Cable Row 10-12 10-12
Delt Cable Lateral 10-12 10-12
Trap Low Pulley High Row 10-12 10-12
Tris Tricep Press Down 10-12 10-12
Bis Cable Curl 10-12 10-12
weak point - pick 2 exercises per muscle group rest 60 seconds
SAT Body Part Full Body B Set 1 Set 2 Set 3 Notes
Calf Standing Calf 4 8 12
Calf Seated Calf 4 8 12
Forearm BB Forearm Curl 4 8 12
Forearm DB Forearm curl 4 8 12
Traps DB Shrug 4 8 12
Traps BB Shrug 4 8 12
Never Quit
Week 10
After nine weeks of intense training your body may be pretty “beat up.”
Therefore, week 10 should be a deload or recovery week. A deload week is a week of
less than maximal training. During a deload week, I recommend keeping your reps in the
higher rep ranges (8-15 reps) and not taking your sets to failure. A recovery week is a
week completely off of training. This off time will help your body recover and refresh
you for your upcoming training weeks. Whether you do a deload week or take a week off
will depend on how you feel after week 9. If you feel burned out or have lost your
motivation in the gym, then a full week off will do you good. If you don’t feel burned
out, but rather just a little fatigued, a deload week might be all you need. After your
deload week or week off, you can restart the Tri-Phase Training Program at phase 1.
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