RSP Chiseled Phase 5 Overview

The simple, fun workout in Phase 5 is your reward after 7 hard weeks. Let it ride for a week or two before jumping back into Week 1 again!

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Phase 5 in the Chiseled 9-week fat-loss trainer is the "maintenance phase," but that description doesn't really do it justice. It's more like the cherry on top of everything you've been doing so far. You've added strength and muscle, burned tons of fat, and eaten right for seven solid weeks. Now, for a week or two, you get to reward yourself with simple, fun workouts and a few more calories before starting over again.

Start again? What? Yeah, that's right. Chiseled is meant to be a one-stop-shop trainer you repeat over and over again. That's pretty much what I do. I go hard for 6-7 weeks, and then I give my body one maintenance week where I stay at that same level of body fat. Then I start the same program over again.

I don't want to overwhelm myself with workouts and diet and training and cardio, so I designed this phase to help me achieve that without stressing and overloading my system. Here's what you can expect.

RSP Chiseled Phase 5 Overview
Watch the video - 5:29



Chiseled, Phase 5 Training

In Phase 5, you'll repeat the following full-body workout three times a week. It's simple enough: seven moves in a fun combination of strength work and explosive work. Keep it upbeat, and above all, enjoy it!

Full-body workout
Warm-up
1

Push-up

50 reps
Push-up Push-up

2

Pull-up

30 reps
Pull-up Pull-up
Or

Muscle-up

30 reps
Muscle-up Muscle-up

3

Dumbbell bench press

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

4

Bent-over barbell row

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

5

Barbell thruster

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

6

Single-arm linear jammer

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

7

Box jumps

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


This ought to take you about 45 minutes, maybe a bit more. I don't usually do it for more than two weeks straight before starting Week 1 again.

As for cardio, there's none! Sure, you can do the sort of sports cardio you've done in previous weeks, but the main thing is to not hit it too hard with things like HIIT. In the previous phase, we did a.m. and p.m. cardio to burn as much fat as possible. Now we're just going to give your body a breather and maintaining what you've already achieved.

DayWorkout
Day 50 Full-Body Workout
Day 51 Active Rest
Day 52 Full-Body Workout
Day 53 Active Rest
Day 54 Full-Body Workout
Day 55 Active Rest
Day 56 Active Rest
DayWorkout
Day 50 Full-Body Workout
Day 51 Active Rest
Day 52 Full-Body Workout
Day 53 Active Rest
Day 54 Full-Body Workout
Day 55 Active Rest
Day 56 Active Rest

Chiseled, Phase 5 Unique Exercises

There's only one movement in Phase 5 that you haven't encountered somewhere else in the program, and that's the squat to overhead press. These also get called thrusters, and you'll see people perform them with every kind of weight: barbells, dumbbells, kettlebells, even sandbags. For my part, I think they're perfectly suited for the barbell landmine you've been using for linear jammers in this program.

The squat to overhead press (sometimes called thrusters) are perfectly suited for the barbell landmine you've been using for linear jammers in this program.

If your gym doesn't have one, simply putting a barbell in the corner will do. I'm almost positive your weight room has a corner that people use for this purpose. You can tell because it's all chipped up!

To perform this movement, just let the barbell guide you down into a perfect squat while you hold its end by your chin or chest. Keep your heels down, press your knees out, and power up until the weight is over your head (and maybe a little in front of it) in one continuous motion. Drop back down into a squat and do it 14 more times!

Chiseled, Phase 5 Fuel

In the first four phases, we gradually brought down the number of calories you were taking in. But now, in the maintenance phase, we want to bring the calories back up, because you're going to want to put on more muscle and emphasize recovery.

In the maintenance phase we want to bring the calories back up, because you're going to want to put on more muscle and emphasize recovery.

You probably won't increase your calories much—it might be as little as 25 calories or so. But as much as possible, make up that increase in protein and carbs to help give your muscles just a little extra food while they're bouncing back from the extra cardio and caloric deprivation from Phase 4.



I still recommend taking in most, if not all, of your carbs around your workout. You don't have to be as careful during this phase as you were during the last few weeks, but don't let yourself get too lax in your approach, either. This is meant to be a program you repeat year round, so the more you can practice the right behaviors, the better!

RSP Chiseled, Phase 5 Supps

In my maintenance phase, I don't cycle off of the supplements that powered me through the weeks that got me here. I know that another date with the Phase 1 hypertrophy cycle is just around the corner, so I want to be prepared when it comes. I want the same results I got from this last go-round, and keeping my supplementation consistent is key for that.

I want the same results I got from this last go-round, and keeping my supplementation consistent is key for that.

Your stack will still look like this:


Do it again, again, and again

As I've said before, this program is more or less what I've done for the last five years straight. It works—and it keeps working! But to get the most out of it, you need to take detailed notes about things like how much you lifted, your body composition, and how well you stuck to the diet. Your BodySpace account is the perfect place to do that! Then, the next time around, try to outperform what you did in the gym last time.

You're on your way to being chiseled!


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