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RSP Chiseled Phase 3: Day 29

Get ready to tackle Phase 3 of the RSP Chiseled Trainer!

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In Phase 3, you'll be focusing on building muscle, which means pushing yourself to grind out every last set and rep—no cheating! During many of the workouts, you're going to devote time to achieving a 3- or 4-rep max on an individual exercise using pyramid sets.

The good news is that you only need to do cardio on the weekends during this phase! This will allow you the energy to keep lifting all week long.


Military press

6 sets of 4 reps, increase weight each set
Standing Military Press Standing Military Press

Seated dumbbell shoulder press Seated dumbbell shoulder press

Standing dumbbell shoulder press Standing dumbbell shoulder press


Standing barbell front raise

4 sets of 10 reps
Standing barbell front raise Standing barbell front raise

Standing plate front raise

4 sets of 10 reps
Standing plate front raise Standing plate front raise


Machine lateral raise

4 sets of 15 reps
Machine lateral raise Machine lateral raise


Handstand push-up

for practice
Handstand Push-Ups Handstand Push-Ups

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Phase 3 Nutrition

In Phase 3, you'll be dropping your calories a little bit more. Your protein intake should remain the same, but you'll eat fewer calories from carbs and fats. For a complete calorie and macronutrient breakdown, revisit the Nutrition Overview page and watch the Phase 3 video.

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