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True Muscle Trainer: Phase 3, Day 43

You've done it—two phases down, one to go. Get ready to go hard and really put your training to the test.

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These last three weeks are all about improving your work capacity. We already know you can look good and lift heavy, but can you hang until the clock runs out, or do you have to sit out the second half of the game?

The goal of this phase is to add an element of conditioning to your program, but don't be fooled. Conditioning doesn't mean you'll be doing endless cardio. On the contrary, you'll be lifting heavy loads and integrating explosive exercises into your routine.

The only difference is that you'll be smashing more exercises together. If you're in it for the long haul—and I know you are—let's get started!

True Muscle Phase 3 workout
Watch the video - 40:05

Some of these exercises might be new to you, but that's OK. Learning new movements might mean doing a few practice reps to master things like foot and hand positioning and general range of motion, but nothing is too complex for you to figure out on your own.

Phase 3, workout 1



Crab bridge with reach

5 reps per side
Crab bridge with reach Crab bridge with reach

Dynamic pigeon

5 reps per side
Dynamic pigeon Dynamic pigeon


5 reps per side
Yoga-plex Yoga-plex

Lateral lunge with cross reach

5 reps per side (perform without weight)
Lateral lunge with cross reach Lateral lunge with cross reach

Bent-over shoulder "T" (shown on ball)

15 reps
Bent-over shoulder 'T' Bent-over shoulder 'T'

Cross-over jack

15 reps
Cross-over jack Cross-over jack

Strength and explosion Do a couple of warm-up sets before you begin

Quad-set 1

Front squat

4 sets of 3-4 reps
Front Barbell Squat Front Barbell Squat

Box jump

4 sets of 4 reps
Box Jump (Multiple Response) Box Jump (Multiple Response)

Weighted chin-up

4 sets of 3 reps per side
Weighted chin-up Weighted chin-up
Rainbow medicine-ball slam Rainbow medicine-ball slam
Rest 3 minutes between quad-sets.

Quad-set 2

Dumbbell step-up

3 sets of 5-6 reps per leg
Dumbbell Step Ups Dumbbell Step Ups

Lateral bench jump-over

3 sets of 5-6 reps per leg
Lateral bench jump-over Lateral bench jump-over

Dumbbell rotational shoulder press

3 sets of 5-6 reps per side
Dumbbell rotational shoulder presss Dumbbell rotational shoulder press

Medicine-ball roll-out from knees (shown with barbell)

3 sets of 4-7 reps
Medicine-ball roll-out from knees Medicine-ball roll-out from knees
Rest 3 minutes between quad-sets.

Quad-set 3

Rope triceps pull-down

2 sets of 13 reps
Rope triceps pull-down Rope triceps pull-down

Rope face-pull

2 sets of 13 reps
Rope face-pull Rope face-pull

Wood chopper

2 sets of 8-9 reps per side. Start while facing cable stack, similar to triceps push-down.
Wood chopper Wood chopper

Ball hamstring hat trick

2 sets of 16, 14, 12 reps per exercise (ball hamstring curl, hip thrust with feet on ball and knees at 90 degrees, hip thrust with feet on ball and knees less than 90 degrees)
Ball hamstring hat trick Ball hamstring hat trick
Rest 3 minutes between quad-sets.


Plate push

3 sets of 40-50 yards
Plate push Plate push

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