True Muscle Trainer: Phase 3, Day 57

This is it—you've reached the final week of this muscle-building trainer. Come out better, faster, and stronger.

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After nearly three months of consistent training, you're seeing true results, but that doesn't mean you can go soft the final week. These workouts might seem old hat by now, but that's no excuse to slack. Make sure you open your arms to get a full pec stretch on each and every cross-over jack, extend your back leg fully during the pigeon stretch, and get full hip extension during each crab bridge.

In this last week, you'll be doing more reps than you did in the first two weeks. Finish them all. Progression builds bodies!

Phase 3, workout 1



Crab bridge with reach

5 reps per side
Crab bridge with reach Crab bridge with reach

Dynamic pigeon

5 reps per side
Dynamic pigeon Dynamic pigeon


5 reps per side
Yoga-plex Yoga-plex

Lateral lunge with cross reach

5 reps per side (perform without weight)
Lateral lunge with cross reach Lateral lunge with cross reach

Bent-over shoulder "T" (shown on ball)

15 reps
Bent-over shoulder 'T' Bent-over shoulder 'T'
Cross-over jack Cross-over jack

Strength and explosion Do a couple of warm-up sets before you begin

Quad-set 1

Front squat

4 sets of 4-5 reps
Front Barbell Squat Front Barbell Squat

Box jump

4 sets of 6 reps
Box Jump (Multiple Response) Box Jump (Multiple Response)

Weighted chin-up

4 sets of 4-5 reps per side
Weighted chin-up Weighted chin-up

Rainbow medicine-ball slam

4 sets of 5 reps each side
Rainbow medicine-ball slam Rainbow medicine-ball slam
Rest 3 minutes between quad-sets.

Quad-set 2

Dumbbell step-up

3 sets of 6-7 reps per leg
Dumbbell Step Ups Dumbbell Step Ups

Lateral bench jump-over

3 sets of 8 reps per leg
Lateral bench jump-over Lateral bench jump-over

Dumbbell rotational shoulder press

3 sets of 7-8 reps per side
Dumbbell rotational shoulder presss Dumbbell rotational shoulder press

Medicine-ball roll-out from knees (shown with barbell)

3 sets of 4-7 reps
Medicine-ball roll-out from knees Medicine-ball roll-out from knees
Rest 3 minutes between quad-sets.

Quad-set 3

Rope triceps pull-down

2 sets of 15 reps
Rope triceps pull-down Rope triceps pull-down

Rope face-pull

2 sets of 15 reps
Rope face-pull Rope face-pull

Wood chopper

2 sets of 20 reps per side. Start while facing cable stack, similar to triceps push-down.
Wood chopper Wood chopper

Ball hamstring hat trick

2 sets of 20, 18, 16 reps per exercise (ball hamstring curl, hip thrust with feet on ball and knees at 90 degrees, hip thrust with feet on ball and knees less than 90 degrees)
Ball hamstring hat trick Ball hamstring hat trick
Rest 3 minutes between quad-sets.


Plate push

3 sets of 40-50 yards
Plate push Plate push

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