#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 5, Day 29
Welcome to Phase 2 of the FreakMode 12-Week Trainer!
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
- Back squat
- Smith machine squat
- Lying hamstring curl
- Exercise-ball curl
- Standing calf raise
- Donkey calf raise
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.
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.