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52-Week Strength & Conditioning Series - Phase 9: Strength 4

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.

The next four weeks are designed to complement the past 10 months of training. If you're just getting started, be sure to pick up the first eight installments of this series.

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 9 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

Resistance Training Exercises

Phase 9: Strength 4A
  • Leg Press Leg Press

    Leg Press

    See printable log
  • Bent Over Barbell Row Bent Over Barbell Row

    Bent Over Barbell Row

    See printable log
  • Barbell Shoulder Press Barbell Shoulder Press

    Barbell Shoulder Press

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

    Wide-Grip Lat Pulldown

    See printable log
  • Dumbbell Scaption Dumbbell Scaption

    Dumbbell Scaption

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

    Close-Grip Front Lat Pulldown

    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

      spreadsheet (Excel) Printable Log Of Phase 9.

Core Exercises

Phase 9: Strength 4C
  • Barbell Ab Rollout - On Knees Barbell Ab Rollout - On Knees

    Barbell Ab Rollout - On Knees

    See printable log

      spreadsheet (Excel) Printable Log Of Phase 9.

Resistance Training Exercises

Incline Dumbbell Press

Phase 9: Strength 4B
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    See printable log
  • Bent Over Barbell Row Bent Over Barbell Row

    Bent Over Barbell Row

    See printable log
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    See printable log
  • One-Arm Dumbbell Row One-Arm Dumbbell Row

    One-Arm Dumbbell Row

    See printable log
  • Barbell Seated Calf Raise Barbell Seated Calf Raise

    Barbell Seated Calf Raise

    See printable log
  • Decline Dumbbell Triceps Extension Decline Dumbbell Triceps Extension

    Decline Dumbbell Triceps Extension

    See printable log
  • Barbell Curl Barbell Curl

    Barbell Curl

    See printable log

      spreadsheet (Excel) Printable Log Of Phase 9.

Core Exercises

Wide-Grip lat pulldown

Phase 9: Strength 4D
  • Standing Cable Lift Standing Cable Lift

    Standing Cable Lift

    See printable log
  • Standing Cable Wood Chop Standing Cable Wood Chop

    Standing Cable Wood Chop

    See printable log

      spreadsheet (Excel) Printable Log Of Phase 9.

Cardiovascular Exercises

Phase 9: Strength 4C/D
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    20 minutes (Week 8: 30 minutes)
  • Bicycling, Stationary Bicycling, Stationary

    Bicycling, Stationary

    20 minutes

      spreadsheet (Excel) Printable Log Of Phase 9.

Flexibility Exercises

Phase 9: Strength 4C/D
  • On Your Side Quad Stretch On Your Side Quad Stretch

    On Your Side Quad Stretch

    1 set of 30 seconds, (Week 8: 2 sets of 30 seconds)
  • Seated Floor Hamstring Stretch Seated Floor Hamstring Stretch

    Seated Floor Hamstring Stretch

    1 set of 30 seconds, (Week 8: 2 sets of 30 seconds)
  • Adductor/Groin Adductor/Groin

    Adductor/Groin

    1 set of 30 seconds, (Week 8: 2 sets of 30 seconds)
  • Side Lying Groin Stretch Side Lying Groin Stretch

    Side Lying Groin Stretch

    1 set of 30 seconds, (Week 8: 2 sets of 30 seconds)

      spreadsheet (Excel) Printable Log Of Phase 9.