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#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 5, Day 29

Welcome to Phase 2 of the FreakMode 12-Week Trainer!

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Phase 2 is all about 8x8 volume training, sometimes called German volume training. There are three weight-training workouts you'll be crushing each week to hit every major muscle group. Each session includes basic, compound movements for 8 tortuous sets to stimulate maximum muscle fibers. That's why you're only hitting one exercise per body part. You'll be performing some unique moves that you probably don't do regularly.

#FREAKMODE Alex Savva's 12-Week Fitness Plan Phase 2 Overview & Workout
Watch the video - 5:16

Loads and Rest

For the compound exercises, stick with 50-60 percent of your 1RM. Your goal should be to get 8 quality reps out of each set without going to complete failure (except on the final set). Perform the exercises listed back-to-back-to-back in circuit fashion. On the final round, try to take each exercise to failure. Keep the rest to a minimum between exercises. This won't be easy, but the opposing exercises and core movements will provide active recovery.

Once you can complete a full workout with all the reps prescribed, increase the weight by the smallest possible increment.

Four-Point Tempo

During this phase, some of the exercises will be performed to a specified tempo, listed as four numbers. This will help you maintain optimal time under tension and achieve full range of motion on every rep:

Four-Point Tempo Components

  • First number: Eccentric contraction (lowering the weight)
  • Second number: Stretch position (bottom position)
  • Third number: Concentric contraction (raising the weight)
  • Fourth number: Contracted position (top position)

For instance, if the tempo for a box squat is listed as 3:0:2:1, you should spend three counts lowering your body into the squat position, immediately reverse (pausing for 0 seconds), bring yourself back up for three counts, and hold the start position for a count of one.

Day 29: Legs

Box Squat

8 sets of 8 reps 3:0:2:1
Box Squat Box Squat

Hamstring Curl

8 sets of 10-15 reps 3:0:2:1
Seated Leg Curl Seated Leg Curl

Calf Press

8 sets of 15-25 reps 3:0:1:1
Calf Press Calf Press

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