Boost Your Fitness & Strength At The Gym In Just Three Weeks

The third phase of Perfect Fit’s Beginner to Expert 12 Week Workout will take your body
to the next level of strength and fitness. Are you ready? 

Now with six weeks or more of consistent training under your belt, you should have become very comfortable with the exercises in the program and the form you need to best practice them. This is because your nervous system and muscle fibres are getting well-trained through the constant repetition of each exercise. In week nine, it is time to step up the intensity and the amount of work you are doing for each muscle group. Remember that you need to keep progressing and the only way you can do that is to set goals and hit them, before raising the bar each time with more work and higher intensity.

Phase three is a new progression to a three-day training split. Instead of dividing the body into two different days, you will now need to divide it into three different days and workouts. This means that you will train fewer muscle groups in each workout, and it also allows you to do more exercises per muscle group while training each muscle group with even more intensity.

Training Notes

You need to know that there are numerous ways to pair the muscle groups together so as to work with a three-day split plan. One of the most effective ways of doing this is known as the push/pull/legs split. Here, the body is broken down into a push day, where you train all the ‘pushing’ muscles of the upper body including those of the chest, shoulders and triceps; followed by a pull day, where you need to train all the pulling muscles of the upper body like the back, trap, biceps and forearms; and finally a leg day which involves the quads, glutes, hamstrings and calves.

PHASE THREE: WEEKS 7/8/9

For a successful three-day traing split, you need to do each of the following workouts once every week with at least one day of rest in between workouts.

Phase Three Exercises

The exercises you will use in this phase are not different from the ones you have been using in the previous phases, though additional exercises are added to most muscle groups. The purpose of this is to increase the volume of work (amount) that you do for each muscle group. Although you could increase the amount of work done by each muscle group by doing more sets per exercise, you will do better by adding more exercises. To build sets of well-developed muscles that are balanced with good shape, you need to target all the different areas of the muscle and incorporate different exercises.

Phase Three Reps

For this phase, the exercise you will do first for each major muscle group excluding the calves, abs and forearms, requires that you drop the reps down to 6-8 per set. The second exercise will entail 8-10 reps per set and the last exercise needs to increase to 12-15 reps per set. This will really help you to develop the size, strength, endurance and definition of your muscles.

Phase Three Sets

You will still perform three sets per exercise, but since you are now adding a new exercise for most muscle groups, you need to do an extra three sets per muscle group.

Phase Three Weights

Just as you have been doing in both previous phases, choose the proper weight that can allow you to hit the listed rep range for each of the exercises. Then continue to add weight as you start completing more reps at the same or more than the listed rep range.

Phase Three Rest

In this phase, you need to keep resting periods at two or three minutes between sets, as this will allow you to stick with heavier weight and also complete more reps so as to maximise strength and size gains.

Phase Three Plan

Workout 1 (Push Day)

Muscle Group

Chest

Chest

Chest

Shoulders

Shoulders

Triceps

Triceps

Triceps

Exercise

Bench Press

Incline Dumbbell Bench Press

Incline Dumbbell Flye

Dumbbell Shoulder Press

Barbell Upright Row

Close-Grip Bench Press

Dumbbell Overhead Triceps Extension

Triceps Pressdown

Sets/Reps

3/6-8

3/8-10

3/12-15

3/6-8

3/8-10

3/6-8

3/8-10

3/12-1

Rest

2-3 min

2-3 min

2-3 min

2-3 min

2-3 min

2-3 min

2-3 min

2-3 min

Boost Your Fitness & Strength At The Gym In Just Three Weeks Boost Your Fitness & Strength At The Gym In Just Three Weeks

Boost Your Fitness & Strength At The Gym In Just Three Weeks Boost Your Fitness & Strength At The Gym In Just Three Weeks

Boost Your Fitness & Strength At The Gym In Just Three Weeks Boost Your Fitness & Strength At The Gym In Just Three Weeks

Workout 2 (Leg Day)

Muscle Group

Legs

Legs

Legs

Legs

Calves

Calves

Abs

Abs

Abs

Exercise

Squat

Leg Press

Leg Extension

Lying Leg Curl

Standing Calf Raise

Seated Calf Raise

Reverse Crunch

Crunch

Oblique Cable Crunch

Sets/Reps

3/6-8

3/8-10

3/12-15

3/12-15

3/20-25

3/20-25

3/to failure

3/to failure

3/to failure

Rest

2-3 min

2-3 min

2-3 min

2-3 min

1-2 min

1-2 min

1-2 min

1-2 min

1-2 min

Boost Your Fitness & Strength At The Gym In Just Three Weeks Boost Your Fitness & Strength At The Gym In Just Three Weeks

Boost Your Fitness & Strength At The Gym In Just Three Weeks

Workout 3 (Pull Day)

Muscle Group

Back

Back

Back

Traps

Biceps

Biceps

Biceps

Exercise

Barbell Row

Lat Pulldown

Seated Cable Row

Barbell Shrug

Barbell Curl

Incline Dumbbell Curl

Preacher Curl

Sets/Reps

3/6-8

3/8-10

3/12-15

3/6-8

3/6-8

3/8-10

3/12-15

Rest

2-3 min

2-3 min

2-3 min

2-3 min

2-3 min

2-3 min

2-3 min

Boost Your Fitness & Strength At The Gym In Just Three Weeks Boost Your Fitness & Strength At The Gym In Just Three Weeks

 

Boost Your Fitness & Strength At The Gym In Just Three Weeks Boost Your Fitness & Strength At The Gym In Just Three Weeks

Find the fourth and final phase in next month’s issue plus online at www.perfectfitmagazine.com from October.

If you missed the first stages of this workout, don’t worry! Find the plans for phase one and phase two plus all the exercises at www.perfectfitmagazine.com.

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