Stick to each phase of 5-6 workouts for at least 2-4 weeks before switching to another phase. You can stick to the same phase for 8-12 weeks if you’re consistently progressing.

My Workouts

Phase 1 Push (Chest Focus)

Phase 1 Pull (Back Focus)

Phase 1 Legs & Abs #1

Phase 1 Push (Shoulder & Tricep Focus)

Phase 1 Pull (Rear Delt & Bicep Focus)

Phase 1 Legs & Abs #2

Phase 2 Push A (Chest Strength)

Phase 2 Pull A (Back Strength)

Phase 2 Legs & Abs A (Strength)

Phase 2 Push B (Chest Hypertrophy)

Phase 2 Pull B (Back Hypertrophy)

Phase 2 Legs & Abs B (Hypertrophy)

My Workouts

Workouts (12)