AMP: Marc Megna's 8-Week Aesthetics Meets Performance Trainer, Phase Four

The last two weeks of AMP are all about power. During Phase Four, you'll learn how to transfer your cardiovascular and strength gains into greater power exertion. You'll also be putting the finishing touches on your new physique!

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In Phase Four, the power phase, you'll see the strength you've developed in the first three phases put to good use. You've done great work in the first three phases, and now your body is prepared to take it to the next level. Your mind and body are ready for maximum effort. It's time to demand more from yourself.

In Phase Four, you'll see significant development in force production. By the end, you'll feel more confident in your jumping and push-off ability because you've worked so hard on building a strong posterior chain with compound lifts. Through the next two weeks, we'll put a lot of focus on developing your lower back, mid back, glutes, and hamstrings. You'll feel stronger from the ground up and more capable of exerting power.

AMP Phase Four
Watch The Video - 5:57


Phase Four Training

For the next two weeks, we focus on power production. You'll be doing fewer sets, but lifting heavier. The compound, primary movements will be done for 4 sets of 3 reps while your accessory movements will be done for 3 sets of 8 reps. Remember what we talked about in Phase Three: Max-effort days are meant for you to lift heavy; dynamic-effort days are for you to practice the speed of your lifts with light weight.

Phase Four cardio is comprised of lactate capacity training and cardio output sessions. Lactate capacity training functions much like a high-intensity interval training (HIIT) session. We're trying to cram a lot of work into a little time. Cardio output is meant to help you increase the time you can work before you get tired. Although it's 50 minutes of work, doing cardio output is almost like active recovery. You're not thrashing your body, but you still get in a considerable amount of work.

Phase Four Split

  • Day 1: Lower-body, max-effort training
  • Day 2: Upper-body, dynamic-effort training
  • Day 3: Cardio output session
  • Day 4: Lower-body, dynamic-effort training
  • Day 5: Upper-body, max-effort training
  • Day 6: Lactate capacity training session
  • Day 7: Rest
Remember what we talked about in Phase Three: Max-effort days are meant for you to lift heavy; dynamic-effort days are for you to practice the speed of your lifts with light weight.

Phase Four Nutrition

In this phase, I want you to drink only water and green tea. Water is optimal for recovery because it hydrates the muscles and helps them flush out toxins. Water is the perfect pre-, post-, and intra-workout beverage. Drinking more water will help you get stronger and fitter, and recover more efficiently between workouts.

I also want you to drink green tea. It's great for your metabolism and it's loaded with antioxidants. Keep in mind, though, that sugary cans of green tea from the grocery store don't count. Just buy a box of tea bags and drink the good stuff. Don't add sugar, cream, or anything else. Stick to plain green tea.

Finish Strong

You still have two weeks left in the program. That means you need to maintain a high level of intensity and consistency, and you need to pay attention to detail. Do everything properly, follow through, and finish strong. The program is only as good as the person doing it and the effort he or she puts forth

Once you finish this program, you can go forward and feel more confident in almost every other aspect of your life: gym, work, relationships, and more. You'll be a better friend, partner, and worker. You'll be a better person. You've spent the last eight weeks living the optimal lifestyle. Trust me, you can't go forward without maintaining some of those great habits.

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