RSP Chiseled Phase 5: Day 50

The final phase of the Chiseled Trainer is upon you! Hit this full-body workout 3 days per week and enjoy the extra rest!

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The final phase of my Chiseled Trainer is what I call the "maintenance phase." After I've trained hard for 7 or 8 weeks, I like to take 1-2 weeks to de-load and recover. Scheduling rest into your training regimen is necessary for your health, sanity, and future progress. The calories are still fairly low in this phase, so you don't need to worry about losing any of the strides you've made over the last 7 weeks.

During this phase, you can schedule your training sessions however you'd like, but make sure you're in the gym doing this full-body workout three times per week. Although this workout functions much differently than the other workouts you've been doing throughout the trainer, it's not an excuse to "take it easy." De-load weeks mean less volume, not less intensity.

I've programmed the workouts for Monday, Wednesday, and Friday. But, you don't have to work out on those days. You're free to choose which days you'd like to work out, but make sure you do it 3 times per week.

Before you begin this phase, please re-visit the nutrition overview page. There you will find exactly how many calories you should be eating and how to divide your macronutrients.

Full-body workout


50 reps
Push-up Push-up



30 reps
Pull-up Pull-up


30 reps
Muscle-up Muscle-up


Dumbbell bench press

4 sets of 10 reps (45 seconds rest between sets)
Dumbbell bench press Dumbbell bench press


Bent-over barbell row

4 sets of 10 reps (45 seconds rest between sets)
Bent-over barbell row Bent-over barbell row


Barbell thruster

4 sets of 15 reps (45 seconds rest between sets)
Barbell thruster Barbell thruster


Single-arm linear jammer

4 sets of 15 reps (30 seconds rest between sets)
Single-arm linear jammer Single-arm linear jammer


Box jumps

3 sets of 10 reps (20 seconds rest between sets)
Box jumps Box jumps

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