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Phitlossophy Training Systems 12 Week Program

If you are a strength athlete or a performance athlete, you need movements performed in training to translate to your sport. Bodybuilding is about growing deeply defined, etched muscle, not performance. We know that you must condition a muscle, strengthen it and then build it. This process takes time. However, the body also adapts very well. We recommend a 12-week training program (split routine hitting each body part once per week and allowing recovery, which is highly notarized by bodybuilders) that will condition, strengthen and build your muscles while on the Phitlossophy Lean Like Me Program. It is known in the Exercise Science realm that repetitions lower than five are designed for strength and power. Muscle growth (hypertrophy) is found in the 8-12 rep range. These are the two extremes. Meaning that if, hypothetically, 100% of strength is found in reps five or below and 100% growth is found in reps 10-12, then it’s safe to say that strength and growth can be attained (not 100% of each) at reps 6-10. This is our focus. We divide the routine into three phases:

Phase 1: Conditioning

Phase 2: Growth/Strength

Phase 3: Strength/Growth

Weeks 1-4: Conditioning

During the Conditioning weeks, our rep ranges are 12-15 and we perform three to four sets for all upper body and lower body work. The goal is to adjust the weight (increase the load (weight) as the volume (reps) decreases) to get 12-15 reps on every exercise. Rest 1 minute between sets

Phitlossophy Training Systems 12 Week Program

If you are a strength athlete or a performance athlete, you need movements performed in training to translate to your sport. Bodybuilding is about growing deeply defined, etched muscle, not performance. We know that you must condition a muscle, strengthen it and then build it. This process takes time. However, the body also adapts very well. We recommend a 12-week training program (split routine hitting each body part once per week and allowing recovery, which is highly notarized by bodybuilders) that will condition, strengthen and build your muscles while on the Phitlossophy Lean Like Me Program. It is known in the Exercise Science realm that repetitions lower than five are designed for strength and power. Muscle growth (hypertrophy) is found in the 8-12 rep range. These are the two extremes. Meaning that if, hypothetically, 100% of strength is found in reps five or below and 100% growth is found in reps 10-12, then it’s safe to say that strength and growth can be attained (not 100% of each) at reps 6-10. This is our focus. We divide the routine into three phases:

Phase 1: Conditioning

Phase 2: Growth/Strength

Phase 3: Strength/Growth

Weeks 1-4: Conditioning

During the Conditioning weeks, our rep ranges are 12-15 and we perform three to four sets for all upper body and lower body work. The goal is to adjust the weight (increase the load (weight) as the volume (reps) decreases) to get 12-15 reps on every exercise. Rest 1 minute between sets

During the Growth/Strength weeks, our rep ranges are six to ten and five to six sets for all upper body and lower body work. The goal is to adjust the weight (increase the load as the volume decreases) to get six to ten reps on every exercise. Rest 1 between sets

Week 1

The rep range will be ten reps for five sets.

Week 2

The goal is to increase the weight, but you must get eight reps

for five sets.

Week 3

The goal is to increase the weight, but you must get six reps for

five sets.

Week 4

The goal is to increase the weight and to increase the sets, but you must get eight reps for six sets. My philosophy for this program is to stimulate the muscle fiber to recruit more muscle fibers quickly. By increasing the muscle fiber density and recruitment patterns we are creating growth in the muscle. With the increase of growth, we now have the ability to increase strength through greater muscle fiber recruitment. When this happens, growth occurs

Phitlossophy Training Systems 12 Week Program

If you are a strength athlete or a performance athlete, you need movements performed in training to translate to your sport. Bodybuilding is about growing deeply defined, etched muscle, not performance. We know that you must condition a muscle, strengthen it and then build it. This process takes time. However, the body also adapts very well. We recommend a 12-week training program (split routine hitting each body part once per week and allowing recovery, which is highly notarized by bodybuilders) that will condition, strengthen and build your muscles while on the Phitlossophy Program. It is known in the Exercise Science realm that repetitions lower than five are designed for strength and power. Muscle growth (hypertrophy) is found in the 8-12 rep range. These are the two extremes. Meaning that if, hypothetically, 100% of strength is found in reps five or below and 100% growth is found in reps 10-12, then it’s safe to say that strength and growth can be attained (not 100% of each) at reps 6-10. This is our focus. We divide the routine into three phases:

Phase 1: Conditioning

Phase 2: Growth/Strength

Phase 3: Strength/Growth

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