Heavy Chest + Cardio
Rating 4.5
Beginner, Toning, Bodybuilding, Chest, Strength, Gym
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Beginner Strength: Phase 3 is a 6-week resistance training program designed for beginners who are ready to increase their training frequency, volume, and exercise variety. You’ll complete 6 workouts per week, using a split of Chest, Back, Legs, Upper Body, Arms, and Abs to give each workout a specific focus while continuing to develop balanced, full-body strength.
Throughout the six weeks, you’ll use progressive overload by gradually increasing weight, repetitions, or overall training volume as your strength and technique improve. This phase builds on the foundation developed in Phases 1 and 2, helping you gain muscle, improve strength, and become more comfortable with a structured training routine.
You will build muscle, improve body composition, and challenge your work capacity.
Focus on controlling each movement and use a weight that is challenging enough. You should feel like you could do 2 additional reps after each set but it would be a struggle to complete. Stop 2 reps shy of failure.
This is for advanced lifters who have built a solid base of muscle and strength and can handle increased volume. 2+ years of strength training experience.