If your goal is to gain size and strength with fast workouts that can be completed within 25 to 30 minutes or less, the four-phase workout is a good choice. The phases of the four-phase workout are listed below:
Phase 1: Power Warm up
Phase 2. Ascending Single reps for strength
Phase 3: 5 reps for strength and size
Phase 4: 12 reps for a pump
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The Four-Phase Workout
The specifics regarding the sets, reps, and poundages for the four-phase workout are outlined in the following eight set plan which should be done for each exercise:
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Phase 1: Power warm up
Set 1: 10 reps with 40% of your single rep max
Set 2: 5 reps with 50% of your single rep max
Set 3: 5 reps with 60% of your single rep max
Phase 2: Ascending Single Reps
Set 4: 1 rep with 70% of your single rep max
Set 5: 1 rep with 80% of your single rep max
Set 6: 1 rep with 85% of your single rep max
Phase 3: 5 reps for size and strength
Set 7: 5 reps with 80% of your single rep max
Phase 4: 12 reps for a pump
Set 8: 12 reps with 60 to 65% of your single rep max
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Goal: 8 Sets in Six to Eight Minutes
The ultimate goal of the four-phase workout is to help you gain size and strength. However, when it comes to the amount of time it takes to complete the workout, the goal is to do 8 sets in six to eight minutes. You should be able to move from set to set with 30 seconds rest or less between each set for the first five sets. Rest a minute before set six and another minute before set seven, however, rest only 30 seconds before set eight. Use perfect form for each set. Never cheat or sacrifice good exercise technique in order to lift more weight, and make sure to use a full range of motion on every rep.
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When you use the four-phase workout, I recommend the following weekly schedule:
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Mondays: 3 Exercises
1. Bench press or a chest press exercise
2. Squats or leg presses
3. Lat pulldowns
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Wednesdays: 2 Exercises
1. Overhead press
2. Deadlifts
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Fridays: 3 Exercises (same as Monday)
1. Bench press or a chest press exercise
2. Squats or leg presses
3. Lat pulldowns
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Rate of Progression
When using the four-phase workout, the rate at which you add weight should correspond to the rate at which you gain strength. Do not add weight before you are ready which is what will tend to happen if you add weight to your lifts at a predetermined rate. Many lifters have the idea that adding weight will automatically help them gain strength. This may work for a short time, but if you want to make long-term strength gains, don’t add weight until after you have gained strength. You will know when you have gained strength when the same workout feels easier for at least three consecutive workouts. When you add weight, just add five pounds. The added weight should feel no more difficult than it felt the last time you added five pounds.
If you understand how to do the four-phase workout correctly, you can do it fast and be finished with the workout within 25 to 30 minutes. You may be able to do it even faster if you do your workouts with machines that allow you to change your weights with a weight selector pin.
My final advice is to consider using the four-phase workout if your goal is to gain both size and strength with fast workouts that can be completed in a short amount of time. May God bless you with the best of training.