RSP Chiseled Phase 2 Overview

Now that you've spent the last two weeks boosting your stamina and building lean mass, it's time to stack on a few plates and go for broke. Welcome to Phase 2 of RSP Chiseled!

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Phase 2 of the Chiseled 8-week fat-loss trainer is the strength phase. Over the next two weeks, you'll increase your rest periods and weight used while simultaneously decreasing reps. How is adding strength the recipe for optimal strength gains? Let's break it down:

  • The stronger you get here, the more weight you'll be able to move in the next hypertrophy phase. The more weight you move, the more work your body has to do—and the more calories and fat it will burn!
  • A little bit more full-body strength also makes you better at everything physical, in the weight room and out. Your muscles, nervous system, and body as a whole become more efficient at moving weight—and moving in general. The squats, deadlifts, and presses you do in the gym will make you stronger in everything you do.

RSP Chiseled Phase 2
Watch the video - 5:45



RSP Chiseled Phase 2 Training

You're going to be working in tried-and-true rep schemes like 5x5 and 4x8 to build strength in this phase, plus a little higher-rep work to finish you off and make sure you're still adding muscle. Just as in Phase 1, you'll be in the gym every day. Since your rest periods will be longer, you might also find that the workouts are slightly longer. But on the other hand, you can say goodbye to near-daily cardio for now, since you'll be cutting back to performing intervals just 3 times a week, preferably in the morning.

Here's what your split looks like for Phase 2:

DayWeight Training WorkoutCardio Workout
Day 15 Leg workout No cardio
Day 16 Afternoon: Chest Morning: Steady-state cardio and abs
Day 17 Arm workout No cardio
Day 18 Afternoon: Back Morning: Steady-state cardio and abs
Day 19 Shoulder workout No cardio
Day 20 Afternoon: Legs Morning: Steady-state cardio and abs
Day 21 Chest workout No cardio
Day 22 Arms workout No cardio
Day 23 Afternoon: Back Morning: Steady-state cardio and abs
Day 24 Shoulder workout No cardio
Day 25 Afternoon: Legs Morning: Steady-state cardio and abs
Day 26 Chest workout No cardio
Day 27 Afternoon: Arms Morning: Steady-state cardio and abs
Day 28 Back workout No cardio
DayWeight Training WorkoutCardio Workout
Day 15 Leg workout No cardio
Day 16 Afternoon: Chest Morning: Steady-state cardio and abs
Day 17 Arm workout No cardio
Day 18 Afternoon: Back Morning: Steady-state cardio and abs
Day 19 Shoulder workout No cardio
Day 20 Afternoon: Legs Morning: Steady-state cardio and abs
Day 21 Chest workout No cardio
Day 22 Arms workout No cardio
Day 23 Afternoon: Back Morning: Steady-state cardio and abs
Day 24 Shoulder workout No cardio
Day 25 Afternoon: Legs Morning: Steady-state cardio and abs
Day 26 Chest workout No cardio
Day 27 Afternoon: Arms Morning: Steady-state cardio and abs
Day 28 Back workout No cardio

As I discussed in the Phase 1 overview, morning/afternoon/evening is merely the way I break up my day to fit in all my training. Do whatever you need to do to get the work done. I recommend doing the steady state in the morning, though—there's just something great about starting off the day sweating and knowing you got your cardio session out of the way.

RSP Chiseled, Phase 2 Unique Exercises

Lying dumbbell punch

Lie down on your back with your feet shoulder-width apart and knees bent. With your arms tucked in by your sides, drive one arm up, keeping the weight in a straight path. Once that arm descends down, punch with your other arm. It's kind of like a more rhythmic, dynamic version of a floor press.

Standing dumbbell air punch

Keep your body relaxed and maintain a slight bend in your knees. Start with dumbbells close to your chest and your arms tucked in. Focus on a fixed point straight ahead and punch the air in front of you, one arm at a time, until you're cooked.

Plate front raise

While standing straight, hold a barbell plate in both hands. Slowly raise the plate until it's slightly above shoulder level. Be sure not to violently swing the weight on the way up or let it fall on the way down. Hold the contraction for a second at the top. Your arms should be straight, not bent, for the entire movement. As you inhale, slowly lower the plate back down.

Plate front raise

Weighted knee raise

Hanging from a bar, have a partner assist you by grabbing a dumbbell and placing it between your feet. Once the dumbbell is secured, slowly raise your knees up as far as they will go. Bring your knees and hips up to engage your lower abdominals. Raising your knees alone will place the emphasis on your hip flexors. Aim for roughly belly-button height. Pause at the top, then slowly lower your knees back down to the starting position.

RSP Chiseled, Phase 2 Fuel

During these two weeks, you're going to drop 5 percent off of your total calories to help kick-start the fat-loss process. However, you're going to keep your protein level consistent with what it was in Phase 1. For me, as a 185-pound man, that ends up being 150 calories off my daily intake in the form of reduced carbs and fat.



By keeping my protein levels steady, and timing the carbs I do eat around my intense workout sessions, I'm able to give my all, even on a cut. Higher-protein diets will help you in your battle of the bulge because they're satiating, require more energy to digest, and help you hold on to muscle.

"By keeping my protein levels steady, and timing the carbs I do eat around my intense workout sessions, I'm able to give my all, even on a cut."

Just remember to keep your high-glycemic carbs centered around your gym session. This will insure that you have enough energy to bump up the weights and crush each and every workout. And remember, if you want your body to function at full capacity, hydration is key.

RSP Chiseled, Phase 2 Supps

You'll be using the same stack as in previous weeks:

Given that this is a strength phase, it's important to single out the supplements that has been shown again and again to help build strength: creatine. Supplemental creatine helps keep you stocked up with creatine phosphate, the fuel that powers your muscle cells during intense, short-duration work—like lifting weights!

"Given that this is a strength phase, it's important to single out the supplements that has been shown again and again to help build strength: creatine."

In action, having more creatine in your system means you can expect more muscular endurance, strength, and power. Creatine might also help you crank out another rep or two in a tough set—it's been shown to act as a buffer against the lactic-acid "burn." So if you've been waiting to try this inexpensive, effective, and research-backed supplement, consider this your push!

It's time to get strong. Make sure you've watched all of the overview videos before heading into Phase 2 of this trainer. And remember, it's crucial that you enjoy yourself during this and every phase! Find your passion, and your lean physique will feel like just another reward for the work you do.


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