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10 Weeks of Triphase Muscle Training for Maximal Growth

Triphase Muscle Training

The Triphase muscle training program should take 10 weeks to perform. Therefore, each phase should take 3 consecutive weeks. However, you will experience different weight loads and repetitions each week. By doing this, your body will receive different jolts week after week. So, the body will become bigger and more muscular.

For maximal gains and progression, perform 3 to 5 complete sets per exercise for large and small muscle groups. Large muscle groups are on the chest, back, and thighs. However, thighs comprise both the quadriceps and the hamstrings. Therefore, you can train both together and we’ll be thinking about them as one main muscle group.

Small muscle groups are the shoulders, biceps, triceps, abs, calves, and forearms. In the triphase muscle training program, we will mix up things a little. Therefore, we will train 2 muscle groups together every day.

For example, chest & shoulders, back & traps, arm & calves, legs.

We should perform each exercise with 3 sets of 10 repetitions. However, the reality of the sets and repetitions count is that as long as you performing hypertrophy with a hundred percent intensity. Therefore, take all the sets to the actual concentric failure.

10 Weeks Triphase Muscle Training

In Phase 1, we will increase in sets each week while repetitions remain the same. Therefore, there should be no change in the maximal weight load for 3 straight weeks. Rest between sets for 2 minutes. workout duration 1 hour including 15 minutes of warm-up.

The Volume Phase Week One

Monday Back & Taps Workout.

  • Barbell Shrug 3 Sets 10 Repetitions.
  • Dumbbell Shrug 3 Sets 10 Repetitions.
  • Bent-Over Row 3 Sets 10 Repetitions.
  • Rack Deadlift 3 Sets 10 Repetitions.
  • Pull-Up 3 Sets 10 repetitions.

Tuesday Chest & Shoulders.

  • Dips 3 Sets 10 repetitions.
  • Dumbbell Press 3 Sets 10 Repetitions.
  • Dumbbell Side Lateral 3 Sets 10 Repetitions.
  • Bench Press 3 Sets 10 Repetitions.
  • Incline Dumbbell Press 3 Sets 10 Repetitions.

Wednesday Arms & Calves.

  • Barbell Curl 3 Sets 10 Repetitions.
  • Close Grip Bench3 Sets 10 Repetitions.
  • Skull Crusher 3 Sets 10 Repetitions.
  • Dumbbell Curl 3 Sets 10 Repetitions.
  • Standing Calf Raise 3 Sets 10 Repetitions.
  • Seated Calf Raise 3 Sets 10 Repetitions.

Thursday Legs (lower body).

  • Squats 3 Sets 10 Repetitions.
  • Stiff Leg Deadlift 2 Sets 10 Repetitions.
  • Lunges 3 Sets 10 Repetitions.
  • Leg Extension 3 Sets 10 Repetitions.
  • Leg Curl 3 Sets 10 Repetitions.

Friday Rest.

Saturday Weak Muscle & Abdominal Training.

Sunday Rest.

Continue the same training for 2 more weeks by increasing 1 for every individual exercise.

Week Two Example:

Monday Back & Traps.

  • Barbell Shrug 4 Sets 10 Repetitions.
  • Dumbbell Shrug 4 Sets 10 Repetitions.
  • Rack Deadlift 4 Sets 10 Repetitions.
  • Pull-Up 4 Sets 10 repetitions.
  • Bent-Over Row 4 Sets 10 Repetitions.

Week Three Example:

  • Barbell Shrug 5 Sets 10 Repetitions.
  • Dumbbell Shrug 5 Sets 10 Repetitions.
  • Rack Deadlift 5 Sets 10 Repetitions.
  • Pull-Up 5 Sets 10 repetitions.
  • Bent-Over Row 5 Sets 10 Repetitions.

The Intensity Phase

The intensity phase is also known as the HIIT,( High-intensity interval training), which can reduce the training time period by 50%. Therefore, HIIT reduces exercise time, but the result is the same as the endurance exercises (1, 2, 3, 4, 5, 6,).

Altogether, for maximal muscle growth, the Muscle should see the pressure set upon them. Therefore, intensity declares how much energy you consume while working out. That force affects what fuel the body uses and what sort of adjustments the body makes after a workout.

The intensity phase is the measure of physical power that the body uses when playing out an activity.

You should train for a high level of force as you can.

The point here doesn’t mean you go to the gym and destroy your body you can’t get up the next morning. However, the possibility of 100% Workout intensity is that you should take to the point of concentric muscular failure in the limited time frame.

In phase two, we will train multiple muscle groups on the same day. For example, upper body and lower body. However, we will increase in weight by 20 pounds each week and decrease repetitions by 2 reps. Rest between sets for 1 minute. Workout duration 45 minutes including 15 minutes of warm-up.

The Intensity Phase Week Four

Week Four, Monday, Upper Body workout.

  • Bench Press 2 Sets 4 to 7 Repetitions.
  • Bent-Over Row 2 Sets 4 to 7 Repetitions.
  • Barbell Shrug 2 Sets 4 to 7 Repetitions.
  • Military Press 2 Sets 4 to 7 Repetitions.
  • Close Grip Bench Press 2 Sets 4 to 7 Repetitions.
  • Barbell Curl 2 Sets 4 to 7 Repetitions.

Tuesday Lower Body Workout.

  • Squats 2 Sets 4 to 7 Repetitions.
  • Stiff Leg Deadlift 2 Sets 4 to 7 Repetitions.
  • Seated Calf Raises 2 Sets 4 to 7 Repetitions.

Wednesday Upper Body workout.

  • Pull-Up 2 Sets 4 to 7 Repetitions.
  • Incline Press 2 Sets 4 to 7 Repetitions.
  • Dumbbell Shoulder Press 2 Sets 4 to 7 Repetitions.
  • Dumbbell Shrug 2 Sets 4 to 7 Repetitions.
  • Skull Crusher 2 Sets 4 to 7 Repetitions.
  • Dumbbell Curl 2 Sets 4 to 7 Repetitions.

Thursday Lower Body Workout.

  • Deadlifts 2 Sets 4 to 7 Repetitions.
  • Leg Press 2 Sets 4 to 7 Repetitions.
  • Standing Calf Raise 2 Sets 4 to 7 Repetitions.

Friday Rest.

Saturday Weak Muscle & Abdominal Training.

Sunday Rest.

Continue For two more weeks by adding 20 pounds to your maximum weight load each week and Decrease in repetitions by 2 reps each week.

Week Five Example:

Monday Upper Body workout.

  • Bench Press 2 Sets 3 to 5 Repetitions.
  • Bent-Over Row 2 Sets 3 to 5 Repetitions.
  • Barbell Shrug 2 Sets 3 to 5 Repetitions.
  • Military Press 2 Sets 3 to 5 Repetitions.
  • Close Grip Bench Press 2 Sets 3 to 5 Repetitions.
  • Barbell Curl 2 Sets 3 to 5 Repetitions.

Week Six Example:

Monday Upper Body workout.

  • Bench Press 2 Sets 2 to 4 Repetitions.
  • Bent-Over Row 2 Sets 2 to 4 Repetitions.
  • Barbell Shrug 2 Sets 2 to 4 Repetitions.
  • Military Press 2 Sets 2 to 4 Repetitions.
  • Close Grip Bench Press 2 Sets 2 to 4 Repetitions.
  • Barbell Curl 2 Sets 2 to 4 Repetitions.

The Frequency Phase

You should train each muscle group 3 times every week. Training every individual muscle every day is ideal. Therefore, train muscle every day for 3 consecutive weeks. However, as long as you train as hard as you can take all sets to muscular failure.

When you go to the gym, remember that it is the only chance you have to build your body for that entire week. If you do not care to execute a vigorous workout, wait for next week.

In phase 3, we will play out 2 sets 10 repetitions with maximal weight load for each muscle group. Rest between sets for 2 minutes. workout duration 75 minutes including 15 minutes of warm-up.

The Frequency Phase Week Seven

Monday Entire Body Workout.

  • Squats 2 Sets 10 Repetitions.
  • Flat Press 2 Sets 10 Repetitions.
  • Bent-Over Row 2 Sets 10 repetitions.
  • Barbell Shrug 2 Sets 10 Repetitions.
  • Military Press 2 Sets 10 Repetitions.
  • Close Grip Bench Press 2 Sets 10 Repetitions.
  • Barbell Curl 2 Sets 10 Repetitions.
  • Stiff Leg Deadlift 2 Sets 10 Repetitions.
  • Seated Calf Raise 2 Sets 10 Repetitions.

Tuesday Rest.

Wednesday Entire Body Workout.

  • Incline Press 2 Sets 10 Repetitions.
  • Pull-Up 2 Sets 10 Repetitions.
  • Dumbbell Side Lateral 2 Sets 10 Repetitions.
  • Dumbbell Shrug 2 Sets 10 Repetitions.
  • Skull Crusher 2 Sets 10 Repetitions.
  • Dumbbell Curl 2 Sets 10 Repetitions.
  • Leg Press 2 Sets 10 Repetitions.
  • Lying Leg Curl 2 Sets 10 Repetitions.
  • Standing Calf Raises 2 Sets 10 Repetitions.

Thursday Rest.

Friday Entire Body Workout.

  • Low-Pulley High Row 2 Sets 10 Repetitions.
  • Tricep Pressdown 2 Sets 10 Repetitions.
  • Cable Curl 2 Sets 10 Repetitions.
  • Decline press Or Dips 2 Sets 10 Repetitions.
  • Cable Lateral 2 Sets 10 Repetitions.
  • Leg Extension 2 Sets 10 Repetitions.
  • Seated Leg Curl 2 Sets 10 Repetitions.
  • Donkey Calf Raise 2 Sets 10 Repetitions.
  • Rack Deadlift 2 Sets 10 Repetitions.

Saturday Week Muscle & Abdominal Training.

Sunday Rest.

Week Eight & Week Nine Training routine has to be the same as week seven no changes in weight, sets, and reps.

Take Week 10 Off The Gym

Seven days off to training after 10 straight weeks of triphase muscle training is an important piece of the recovery procedure. Therefore, it will keep you safe from getting injured. The extreme workout put a lot of stress on your body.  However, the one-week training rest will work well for you in various ways.

Will Give Your Joints Rest

There are many approaches to keep yourself from getting an injury. Therefore, taking one week rest in straight 10 weeks is one of the main approaches. Hight intensity workout stresses not only your muscles, joints and connective tissues; but your entire body. After that extreme exercise for 10 straight weeks, your body will shout for a brief rest.

The Bottom Line

Always monitor what you eat. Proper nutrition and supplements dictate 80% of muscle building success. Training has a firm vision. Therefore, keeping a composed record of your muscle-building will help you.

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AB Rehman
AB Rehman is a certified personal trainer. He specializes in exercise science. His interests include nutrition, muscle building, and cardio exercises. He enjoys cooking, hiking, and outdoor activities.
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