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The first phase of the AMP program is called the function phase, because it is your introduction to basic lifts. The workouts you'll do are relatively simple and are designed so you can move the weight efficiently and with good technique. The most important elements of this phase are form and control. If you have control and form, you'll make progressions in phases two, three, and four.
Before you begin each workout, go through every exercise to make sure you're familiar with the technique. If you come across a lift you don't know how to do, make sure to look it up in the Bodybuilding.com Exercise Database. I want you to become competent in every lift in this program, so you can feel confident doing them even when you're done with AMP. The lifts we'll do in this program are going to make you better in all of your physical activities.
AMP Phase One
Watch The Video - 04:45
Phase One Training
On weight training days, every exercise will be done for 4 sets of 5 reps. You want to build base strength and size using simple, effective exercises. You don't have to use a ton of weight, but use enough that your reps are always challenging. Your two cardio days are cardio output workouts. You'll do 40 minutes of cardio on the first cardio day and increase the time by two minutes each cardio day for the remaining two weeks of Phase One.
Cardio output training is going to get a lot of blood flowing through your heart. You'll increase the size of the chambers of the heart and increase the amount of blood the heart can pump with each beat (stroke volume). When you increase the stroke volume, you increase the amount of blood that's delivered to your muscles.
Phase One Split
- Day 1: Full-Body Training
- Day 2: Cardio
- Day 3: Full-Body Training
- Day 4: Cardio
- Day 5: Full-Body Training
- Day 6: Rest
- Day 7: Rest
Phase One Nutrition
The healthy habit you're working on in phase one is eating every 2-4 hours. Eating consistently will help you maintain steady blood sugar levels, help your body stay anabolic, and allow you to have sustained energy throughout the day.
Although it's tempting to "diet" by restricting your calories, don't forget that your workouts are going to be tough and your body is going to need energy to perform well. You need to be fueled properly for your body to run efficiently.
You've already taken a huge step by coming to Bodybuilding.com to begin this program. Give yourself some credit and be proud for taking your life in a healthy direction.
You may have a lot of questions, and you may feel confused and overwhelmed with all of this information. But remember, this program is documented in great detail. You can follow each day, set by set and rep by rep.
Your results will be determined by your attention to detail. So make sure you watch all the videos and read each and every workout. Your results will also be determined by the amount of commitment you give to the next eight weeks. If you commit fully, you'll be physically, mentally, and emotionally healthier.