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52-Week Strength & Conditioning Series - Phase 3: Hypertrophy 2

In this series, we've created a 52-week strength and conditioning program to help you look and feel good. Each few weeks, we will present a new phase of training to help you maximize your time spent in the gym.

Rome wasn't built in a day. In other words, valuable projects (your body) take time to develop. Like the proverb, a sound training program requires careful planning and a calculated effort.

The "no pain, no gain" mantra of the 1970s and 80s, which emphasized workout intensity over organization, is a thing of the past. Nowadays, the best training regimen is both individualized and goal-oriented.

"A scientifically-based periodization scheme incorporates all forms of training—flexibility, core, balance, power, speed, strength, cardiorespiratory—into a systematic and integrated approach," says Mike Clark, M.S., C.S.C.S., a physical therapist and president of the National Academy of Sports Medicine.

Our 10-part total-body strength and conditioning series is intended to be performed as a progression. That is, one workout builds on the next—so if you've missed the last two installments, start slow. You'll spend the next four weeks building lean muscle tissue. The extra beef will help you through future workouts, and you'll look better too.

Training Guidelines

Frequency Of Training

Beginner: If you're new to the iron game (less than 12 months of consistent strength and conditioning experience) consider yourself a beginner. In addition, it's a good idea to follow the beginner plan if you've been away from the gym for two or more months.

You will make steady progress with just two sessions each week. Be sure to rest 48-to-72 hours between training days. Monday/Thursday, Tuesday/Friday or Wednesday/Saturday training splits work best. For example, perform Schedule A on Monday and Schedule B on Thursday.

Intermediate/Advanced: If you have been involved in organized strength training and conditioning exercise for the previous year or more, you're in the Intermediate/Advanced category. Perform three workouts per week, alternating between Schedule A and Schedule B.

Recording Your Workouts

Keep track of the forces used, as well as the number of repetitions completed for each set.

We've provided a training log for the Intermediate/Advanced athlete; however, beginners can use the same template by eliminating the third workout in each week.

(Excel) Phase 3 Schedules

Dynamic Warm-Up

Warm up on the stationary cycle or treadmill for five minutes prior to beginning your workout. Your warm-up session should increase body temperature and make you sweat, without causing fatigue.

Exercises

Here is the list of recommended exercises for this phase.

Resistance Training Exercises

Triceps Pushdown

Phase 3: Hypertrophy 2
  • Barbell Squat Barbell Squat

    Barbell Squat

    See printable log
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    See printable log
  • Leg Extensions Leg Extensions

    Leg Extensions

    See printable log
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    See printable log
  • Two-Arm Dumbbell Preacher Curl Two-Arm Dumbbell Preacher Curl

    Two-Arm Dumbbell Preacher Curl

    See printable log
  • Incline Dumbbell Curl Incline Dumbbell Curl

    Incline Dumbbell Curl

    See printable log
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    See printable log

      (Excel) Printable Log Of Phase 3.

Core Exercises

Phase 3: Hypertrophy 2C
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    See printable log
  • Exercise Ball Crunch Exercise Ball Crunch

    Exercise Ball Crunch

    See printable log

      (Excel) Printable Log Of Phase 3.

Resistance Training Exercises

Lying Leg Curls

Phase 3: Hypertrophy 2B
  • Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

    Barbell Incline Bench Press - Medium Grip

    See printable log
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    See printable log
  • Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

    Close-Grip Front Lat Pulldown

    See printable log
  • Incline Cable Flye Incline Cable Flye

    Incline Cable Flye

    See printable log
  • Seated Dumbbell Press Seated Dumbbell Press

    Seated Dumbbell Press

    See printable log
  • Front Two-Dumbbell Raise Front Two-Dumbbell Raise

    Front Two-Dumbbell Raise

    See printable log
  • Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

    Calf Press On The Leg Press Machine

    See printable log

      (Excel) Printable Log Of Phase 3.

Core Exercises

Phase 3: Hypertrophy 2D
  • Medicine Ball Full Twist Medicine Ball Full Twist

    Medicine Ball Full Twist

    See printable log
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    See printable log

      (Excel) Printable Log Of Phase 3.

Cardiovascular Exercises

Phase 3: Hypertrophy 2C/D
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    20 mins
  • Bicycling, Stationary Bicycling, Stationary

    Bicycling, Stationary

    20 mins

      (Excel) Printable Log Of Phase 3.

Flexibility Exercises

Phase 3: Hypertrophy 2C/D
  • Standing Lateral Stretch Standing Lateral Stretch

    Standing Lateral Stretch

    1 set of 30 seconds
  • Spinal Stretch Spinal Stretch

    Spinal Stretch

    1 set of 30 seconds
  • Side Neck Stretch Side Neck Stretch

    Side Neck Stretch

    1 set of 30 seconds
  • Crossover Reverse Lunge Crossover Reverse Lunge

    Crossover Reverse Lunge

    1 set of 30 seconds

      (Excel) Printable Log Of Phase 3.