The LMG TRI-PHASE Training System
Tri-Phase 12-Week Mass ProgramBy: Team Scivation,
I will be doing 20 minutes of low-intensity cardio post workout and a 10 min. warm-up on the elliptical.
Phase 1—Volume
The goal of Phase 1 is to increase the volume (number of sets) each
week. In addition to adding sets each week you should always strive to lift a
greater load each workout.
• Week 1 = 2 sets per exercise
• Week 2 = 3 sets per exercise
• Week 3 = 4 sets per exercise
• Week 4 = 5 sets per exercise
Rest time = 90 seconds between sets.
Workout 1 Chest+Shoulders
Workout 2 Back+Traps
Workout 3 Legs
Workout 4 Arms
Chest+Shoulder
Bench Press 2-5 X 6-10
Incline DB Press 2-5 X 6-10
Dips 2-5 X 6-10
Military or DB Press 2-5 X 6-10
DB Side Lateral 2-5 X 6-10
Back+Traps
Rack Deadlift 2-5 X 6-10
Pull-Up 2-5 X 6-10
Bent Over Row 2-5 X 6-10
BB Shrug 2-5 X 6-10
DB Shrug 2-5 X 6-10
Legs
Squats 2-5 X 6-10
Stiff Leg Deadlift 2-5 X 6-10
Leg Extension 2-5 X 6-10
Leg Curl 2-5 X 6-10
Lunges 2-5 X 6-10
Arms+Calves
BB Curl 2-5 X 6-10
Close Grip Bench 2-5 X 6-10
Skull Crusher 2-5 X 6-10
DB Curl 2-5 X 6-10
Standing Calf Raise 2-5 X 6-10
Seated Calf Raise 2-5 X 6-10
I will add 2 ab exercises every workout.
