You’ve laid the foundation. You’ve learned the movements, dialed in your form, and now you’re craving more. That’s exactly where Phase Training Pt. 2 comes in — the next logical step for anyone who wants to take their physique from lean and beginner-friendly to muscular and confidently strong.
This isn’t some random mash-up of exercises. This is a carefully structured 4-week hypertrophy-based training program that targets muscle growth through increased volume, strategic overload, and smarter recovery. If you’re ready to build size and feel the kind of muscle pump that gets you hooked on the gym lifestyle, this one’s for you.
Let’s break it all down, week by week.
What Is Phase Training Pt. 2 All About?
Phase 2 is designed with one goal in mind: hypertrophy. That means we’re focusing on:
- Increased training volume
- Moderate weights with higher reps
- Controlled time under tension
- Targeted rest periods
You’ll be training five days per week on a push-pull-legs split, with a couple of days focusing on accessory lifts, isolation, and symmetry work. It’s a setup that not only helps build size but also carves out balance in your overall shape.
Weekly Schedule Overview
- Day 1: Push – Chest, Shoulders, Triceps
- Day 2: Pull – Back, Biceps
- Day 3: Legs & Core
- Day 4: Active Recovery or Rest
- Day 5: Push (Variation)
- Day 6: Pull (Variation)
- Day 7: Full Rest
The two “variation” days allow you to hit those muscle groups twice per week but with different angles and intensity levels.
Day 1: Push – Chest, Shoulders, Triceps
1. Barbell Bench Press – 4 sets of 8
Heavy but controlled. Focus on full chest activation.
2. Dumbbell Shoulder Press – 3 sets of 10
Alternate arms slightly to increase stability and engage core.
3. Incline Dumbbell Press – 3 sets of 10–12
Squeeze at the top. Helps round out the upper chest.
4. Lateral Raises – 3 sets of 15
Light weight, strict form. This movement builds width.
5. Skull Crushers – 3 sets of 12
Keep your elbows locked in place and extend fully.
6. Rope Pushdowns – 3 sets of 15
Flare out at the bottom of each rep for full tricep contraction.
Day 2: Pull – Back and Biceps
1. Pull-Ups (Assisted if needed) – 3 sets to failure
Focus on full range of motion, not speed.
2. Barbell Rows – 4 sets of 10
Keep your back flat, pull through your elbows.
3. Dumbbell Rows (each side) – 3 sets of 12
Hold for 1–2 seconds at the top for peak contraction.
4. Seated Cable Rows – 3 sets of 12
Neutral grip for maximum mid-back activation.
5. Barbell Curls – 3 sets of 10
Strict form, elbows tight. Let the biceps do the work.
6. Hammer Curls – 3 sets of 12
Adds thickness and hits the brachialis.
Day 3: Legs & Core
1. Barbell Back Squats – 4 sets of 8
Go heavy but prioritize form. This is your foundation lift.
2. Walking Lunges (with Dumbbells) – 3 sets of 20 steps
Tremendous for balance, stability, and glute activation.
3. Romanian Deadlifts – 3 sets of 10
Hamstrings and glutes — don’t rush the movement.
4. Leg Press – 3 sets of 15
Full range and don’t lock your knees at the top.
5. Hanging Leg Raises – 3 sets of 15
Control each rep. No swinging.
6. Weighted Plank Hold – 3 rounds of 45 seconds
Core strength equals better lifts everywhere else.
Day 5: Push Variation – Time Under Tension
1. Tempo Dumbbell Bench Press (3 sec down, 1 sec pause) – 3 sets of 8
Time under tension increases mechanical stress.
2. Arnold Press – 3 sets of 10
This dynamic movement challenges all parts of the delts.
3. Cable Flyes (Mid Chest) – 3 sets of 15
Great for a peak contraction pump. Hold the squeeze.
4. Dumbbell Kickbacks – 3 sets of 15
Slow and controlled — avoid swinging.
5. Overhead Tricep Extension – 3 sets of 12
Emphasizes the long head of the triceps.
Day 6: Pull Variation – Volume Burnout
1. Lat Pulldown – 4 sets of 12
Control both the pull and the release. No jerking.
2. Face Pulls – 3 sets of 15
Excellent for shoulder health and rear delts.
3. Single Arm Cable Row – 3 sets of 12 each side
This movement lets you focus on isolation and feel.
4. Preacher Curl – 3 sets of 12
Strict, slow, and all about that stretch at the bottom.
5. Cable Curls (superset with static hold) – 3 sets of 12 + 15 sec hold
Feel the burn and don’t quit early.
Rest and Recovery: The Silent Hero
Don’t underestimate what happens on rest days. This is when your muscles repair, grow, and get stronger. Phase Training Pt. 2 works because it’s built around smart programming. You’re hitting muscles often enough to force growth, but you’re recovering enough to make it happen.
Make sure to:
- Eat enough protein (at least 0.8g per pound of bodyweight)
- Sleep 7 to 9 hours a night
- Hydrate well throughout the day
- Stretch and foam roll, especially after leg day
Cardio? Do It Smart
If you want to keep your conditioning up or trim some body fat during this muscle-building phase, keep cardio low-intensity and short. Think brisk walks, 20-minute bike rides, or light jogging 2–3 times a week. You’re training for size here — don’t go burning up your gains with daily hour-long runs.
Key Tips to Maximize Your 4-Week Gains
1. Track Your Workouts
Write down your weights and reps. You can’t improve what you don’t measure.
2. Fuel Before and After Workouts
A good pre-workout meal gives you energy, and a solid post-workout meal supports recovery.
3. Embrace the Pump
That tight, swollen feeling is a sign of nutrient-rich blood flooding your muscles. Chase it.
4. Don’t Skip Leg Day
Your lower body holds your biggest muscles — growing them pays off everywhere.
Final Thoughts: Phase 2 Is About Momentum
If Phase 1 was about learning, Phase 2 is about applying. It’s about realizing that you’re capable of more, lifting heavier, recovering smarter, and training harder. In just four weeks, you’ll not only feel stronger — you’ll look stronger too.
Keep showing up. Stay consistent. Trust the process.
Because once you start seeing results, that motivation will multiply.
