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Phase Training Pt.1: 5 Week Primer

Workout for Muscle Size

Welcome to phase training, where you'll change your workouts

every so often to keep things interesting. This phase is for those
looking to build muscle!

Workout Summary
 Main Goal Build Muscle

Workout Type Split

Training Level Beginner

Program Duration 5 weeks

Days Per Week 3

Time Per Workout 45-60 minutes

Equipment Required Barbell, Bodyweight, Cables, Dumbbells,

EZ Bar, Machines

Target Gender Male

Recommended Supplements Titanium Whey, BCAA Boosted, Launch

Reloaded

Author Team SAN

Workout PDF Download Workout

Workout Description
When it comes to just about anything that’s not working in your life, a small change
can have a big impact.

That’s especially true when it comes to weight training, and change is something that
should happen more frequently than it does for most trainees.

Some people go several months or an entire year on the same routine, but you can
pretty much guarantee those are the people complaining about stalled gains and no
motivation to train.

One of the easiest ways to change up your routine and break out of the monotony to
keep the gains going is by utilizing periodic phase training.

The simplest way to use phase training is to break it up into four to six-week training
schedules.

You can set up multiple phases, but a two-phase routine is a great way to start, so
here’s a quick and easy way to break out of the boredom and start gaining again.

Phase 1: Priming for Size

First things first… If you’ve been training for a long time with medium to high intensity
and no breaks, start by taking a full deload week of lower intensity. You can simply
decrease the amount of weight you’ve been using and stop your sets short of reaching
failure. This will give your nervous system time to recuperate, as there’s a good chance
that’s what’s put your gains on pause.

This first part of this simple-to-follow phase-training routine will be a five-week phase
that will prime you up for max gains during the second phase. This first five weeks will
be based on big, basic exercises and a three-days-per-week program. After the first
five-week phase, take a one-week downshift to reduce the intensity and prepare for
Phase 2.

Monday
Exercise Sets Reps

1. Squats* 2 6-9

2. Leg Extensions 1 8-10

3. Stiff-Legged Deadlifts* 2 6-9

4. Leg Curls 1 8-10

5. Bench Press* 2 6-9

6. Crossover 1 8-10

7. Incline Press 2 6-9

8. Pull Down* 2 6-9

9. Bent Over Row 2 6-9

10. Dumbbell Press* 2 6-9

11. Upright Row 1 8-10

Wednesday
Exercise Sets Reps

1. Deadlifts* 2 6-9

2. Calf Raises 2 10-12

3. Lying Tricep Extensions* 2 6-9

4. Barbell Curls* 2 6-9

5. Wrist Curls 1 10-12

6. Hammer Curls 1 8-10

7. Hanging Knee Ups 2 10-12

8. Crunches 1 10-12

Friday
Exercise Sets Reps

1. Squats* 2 6-9

2. Leg Extensions 1 8-10

3. Leg Curls 1 6-9

4. Seated Calf Raises 2 10-12

5. Bench Press* 2 6-9

6. Crossover 1 8-10

7. Incline Press 2 6-9

8. Chin Ups 2 6-9

9. Bent Over Row 1 8-10

10. Dumbbell Press 2 6-9

11. Upright Row 1 8-10

*Do 1-2 warm-up sets on the big exercises, doing around 10 reps with about half of
your work weight or slightly more. Train to failure on work sets, adding weight
whenever you’re able to go beyond the listed rep count.
Note: After this size-priming phase, you’ll probably feel motivated to keep going at
100%, so it will be tough to turn that motivation down, but the medium-intensity week
in between phases will rejuvenate your nervous system for the final five weeks of all-
out training intensity. The low- to medium-intensity week is also a built-in change-to-
gain method that just happens to get you totally refreshed and ready to trigger
massive muscle gains.

For your medium-intensity week before going into the next phase, you can either start
phase two with light weights to get a feel for the routine, or you can continue with this
routine but use heavy weights with low reps…

How is heavy training considered medium intensity?! Well, heavy weight and low reps
are hard work, but they simply don’t tax the muscles in the same way because your
nervous system quits earlier.

With this sort of phase training combined with proper nutrition, it’s not unusual to hear
reports of people gaining several pounds of muscle after a couple rounds. Keep in
mind, this first phase will likely bring on some good strength gains coupled with
decent size gains, but be patient. You’re not necessarily recruiting all your muscle
fibers yet, as this is a way to prime you up for some serious muscle-size gains in Phase
2.

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About The Author

Team SAN
SAN Nutrition’s powerful supplements have been helping athletes increase
muscle mass, decrease body fat, and improve athletic performance since
1996.
View all by Team SAN »

22 Comments + Post Comment

Posted Tue, 11/20/2018 - 12:58 LIKE 0

Michael Stasko
Some of these workout you can log ur weight used and reps and has a built in timer.
Is that available with this workout?
Thank you.
 REPLY

Posted Thu, 11/15/2018 - 06:28 LIKE 0

Antonio
Is there any table or something that we can follow to warm up?
Thank you

REPLY

Posted Fri, 11/16/2018 - 10:55 LIKE 0

JoshEngland
Hi Antonio,
Check the videos on this page out:
https://www.muscleandstrength.com/articles/warming-up-for-dummies
Hope this helps!

REPLY

Posted Tue, 07/17/2018 - 12:47 LIKE 0

Akash
will this program really build muscle if properly done??

REPLY

Posted Tue, 07/17/2018 - 16:33 LIKE 0

JoshEngland
Hi Akash,
Yes.
Hope this helps!

REPLY

Posted Wed, 05/09/2018 - 10:52 LIKE 1

Joe
Hi. Couple questions.
1. Is it ok to go for runs on off-days? Or is that counter-productive to lower-body muscle gains?
2. My gym is always so crowded. Is it ok to do the exercises out of the listed order?
3. Is it ok to add other lifts or calisthenics/dips/pullups/pushups to the workout? Or is that
doing too much and overexerting?
Thanks
 REPLY

Posted Wed, 05/09/2018 - 11:05 LIKE 1

JoshEngland
Hi Joe,
1. Yes, that is fine.
2. Yes, that is fine.
3. I wouldn't recommend it, but if you feel it is needed - go for it!
Hope this helps!

REPLY

Posted Sat, 03/24/2018 - 15:04 LIKE 3

ehsan
i have been going gym for 3 months and now i want to start with your plan because during last
3 months i didnt have so much plan to work out and now i want to bun fat and gain muscle
but i want to know what do you recommend for fat burn or protein to use during this time?

REPLY

Posted Mon, 03/26/2018 - 09:28 LIKE 4

JoshEngland
Hi ehsan,
Recommended supplements are listed in the program description at the top of this
workout page.
Hope this helps!

REPLY

Posted Sun, 03/18/2018 - 13:09 LIKE 3

Jaime Flores
Where is phase two?

REPLY

Posted Mon, 03/19/2018 - 09:03 LIKE 6

JoshEngland
Hi Jaime,
Set to be published this Thursday. :)

REPLY
 Posted Tue, 03/20/2018 - 13:41 LIKE 3
Jaime Flores
Thank you for the heads up!

REPLY

Posted Tue, 03/20/2018 - 15:26 LIKE 3

JoshEngland
You're welcome! :)

REPLY

Posted Thu, 03/22/2018 - 10:10 LIKE 3

JoshEngland
Here it is!
https://www.muscleandstrength.com/workouts/phase-training-pt-2-size-buil...
Enjoy!

REPLY

Posted Fri, 03/09/2018 - 12:19 LIKE 6

ZAIN
There is no information about rest timing between sets......

REPLY

Posted Fri, 03/09/2018 - 16:45 LIKE 6

JoshEngland
Hi Zain,
For hypertrophy rep ranges such as these, rest for 30-60 seconds in between sets and
exercises.
Hope this helps!

REPLY

Posted Wed, 02/28/2018 - 17:54 LIKE 6

Josue Garcia
I’ve got another question, what about cardio? Is cardio avoided?

REPLY
 Posted Thu, 03/01/2018 - 09:18 LIKE 6
JoshEngland
Hi Josue,
You can perform cardio if you wish. I always recommend folks do some sort of cardio,
even if it means only low intensity walks during the course of the week. The form and
amount can be based on your own personaly preferences. So long as you're performing
cardio, you'll experience the cardiovascular improvements and benefits associated with
cardiovascular exercise.
Hope this helps!

REPLY

Posted Wed, 02/21/2018 - 15:47 LIKE 8

Josue Garcia
I’m finishing up a 12 week workout program and this looks great but where’s part 2? Would
be great if it was uploaded. Thanks again guys

REPLY

Posted Wed, 02/21/2018 - 15:50 LIKE 10

JoshEngland
Hi Josue,
Part 2 will be released next month. Stay tuned!

REPLY

Posted Wed, 02/21/2018 - 22:21 LIKE 9

Josue Garcia
Oh, awesome! Thank you!

REPLY

Posted Thu, 03/22/2018 - 10:10 LIKE 6

JoshEngland
Here is part 2:
https://www.muscleandstrength.com/workouts/phase-training-pt-2-size-buil...
Enjoy!

REPLY
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