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Workout designed by team PhD to maximise your physical goals throughout 2008-2009.
The cover model workout is not your run of the mill glossy magazine workout, it’s an effective real-world, intense workout designed to increase strength and muscle size.
Note that 2 days per week are designated to strength work- we all know from reading the words of PhD Strength and conditioning expert, Phil Learney, that getting stronger leads to a by product of getting bigger. The other 2 days per week are designated to hypertrophy (lean muscle size) training. This slower, more controlled training requires strict form and muscular contractions. Both styles work together to help increase muscle size, strength and given the right nutritional plan, condition!
Monday- Upper Body strength and power |
exercise |
Rep tempo |
Rep range |
Sets |
Rest between sets |
|
Flat Bench Press |
2-0-1 |
5-6 |
5 |
60 seconds |
|
Pull-ups |
3-0-1 |
5-8 |
5 |
60 seconds |
|
Standing Barbell Push Press |
2-1-1 |
5-6 |
5 |
60 seconds |
|
Barbell Row |
2-0-1 |
6-8 |
4 |
60 seconds |
|
Standing EZ bar curl |
2-0-1 |
8 |
4 |
60 seconds |
|
Lying dumbbell skull crushers |
2-0-1 |
8 |
4 |
60 seconds |
Total work sets |
|
|
|
27 |
|
Tuesday- Lower Body Hypertrophy |
exercise |
Rep Tempo |
Rep Range |
Sets |
Rest between sets |
|
Back squats |
4-0-1 |
10-12 |
3 |
60 seconds |
|
Dumbell Romanian Dead lifts |
4-0-1 |
8-10 |
3 |
60 seconds |
|
Leg Press |
4-0-1 |
12-15 |
3 |
60 seconds |
|
Lying leg curls |
4-0-1 |
8-10 |
3 |
60 seconds |
|
Leg extension |
3-0-1 |
15 |
3 |
60 seconds |
|
Standing calf raise |
4-0-1 |
10 |
4 |
60 seconds |
|
Rope crunches |
3-0-1 |
10 |
4 |
60 seconds |
Total work sets |
|
|
|
23 |
|
Thursday- Upper Body Hypertrophy |
exercise |
Rep Tempo |
Rep Range |
Sets |
Rest between sets |
|
Incline dumbbell Press |
4-0-1 |
10 |
3 |
60 seconds |
|
Pulldowns (curl grip) |
4-0-1 |
10 |
3 |
60 seconds |
|
Cable side delt raise- 1 arm |
3-0-1 |
15 |
3 |
60 seconds |
|
Decline smith machine press |
3-0-1 |
12 |
3 |
60 seconds |
|
Seated cable row |
3-0-1 |
12 |
3 |
60 seconds |
|
Flat cable flies |
4-0-1 |
10 |
3 |
60 seconds |
|
Pro-nated dumbbell rear delt raises |
3-0-1 |
12 |
3 |
60 seconds |
|
Incline hammer curls |
3-0-1 |
12 |
3 |
60 seconds |
|
Rope pushdowns |
3-0-1 |
12 |
3 |
60 seconds |
Total work sets |
|
|
|
27 |
|
Friday- Lower Body Strength |
exercise |
Rep Tempo |
Rep Range |
Sets |
Rest between sets |
|
Front squats |
2-0-1 |
5 |
5 |
60 seconds |
|
Trap Bar or regular Deadlift |
2-0-1 |
5 |
5 |
60 seconds |
|
Seated leg curls |
3-0-1 |
6 |
5 |
60 seconds |
|
Seated calf raise |
3-0-1 |
10 |
5 |
60 seconds |
|
Swiss ball ab crunch |
3-0-1 |
10 |
5 |
60 seconds |
Total work sets |
|
|
|
25 |
|
Remember, keep an eye out on this website for information on how to enter the 2009 PhD cover model workout and win free supplements and feature on the front of the 2009 PhD magazine brochure.
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