RSP Chiseled Phase 2: Day 15

Phase 2 of the RSP Chiseled Trainer is all about getting strong. Up first: legs. Let's get to it!

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For the next two weeks, you'll be working toward increasing the total amount of weight you can move and learning how to move it efficiently. Doing this will not only make your lifts go up, it will also give you more full-body strength to push harder in the hypertrophy phase that follows.

Remember that you're not just training to lift more iron, you're training for life. At the end of these two weeks, not only will you be able to squat more under the bar, but squatting down to pick up those bags of groceries will seem like no big deal. Strength training is functional training at its best.

As in Phase 1, you'll be a frequent flyer at the gym. I did give you a bit of a break on the two-a-days, tapering them down to just a few times a week. Don't be fooled though! Phase 2 is going to be a shock to your system.

Adapt the workouts to your schedule as needed. I understand that this is quite the time investment, but believe me, it will pay off. Give it your all, do your best, and chip away at a better you.

Legs
Warm-up
1

Hip abduction

1 set of 20 reps
Hip abduction Hip abduction

2

Front squat

5 sets of 5 reps, 1-2 min. rest between sets
Front Barbell Squat Front Barbell Squat

3

Back squat

5 sets of 5 reps, 1-2 min rest between sets
Barbell Squat Barbell Squat

4

Dumbbell lunge

3 sets of 8 reps per leg, 45 sec. rest between sets
Dumbbell Lunges Dumbbell Lunges

5

Single-leg leg press

4 sets of 8 reps per leg, 45 sec. rest between sets
Single-leg leg press Single-leg leg press

6

Box jump

4 sets of 30 sec.
Box Jump (Multiple Response) Box Jump (Multiple Response)


Phase 2 Nutrition

In this phase, you're going to slightly drop your calories to help shed some extra weight. For a 185-pound man, the macros are as follows:

  • 222 grams of protein
  • 310 grams of carbs
  • 80 grams of fat
  • Total calories: 2850

For a more detailed nutrition plan, macronutrient breakdown, and meal-plan breakdown, refer to the Nutrition Overview page and watch the Phase 2 Overview video.


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