Triphase Muscle Training for Maximal Growth

For maximal gains and progression, perform 3 to 5 complete sets per exercise for large and small muscle groups. The chest, back, and thighs are large muscle groups. The thighs comprise both the quadriceps and the hamstrings. You can train both together, and we’ll be thinking about them as one of the major muscle groups. Small muscle groups are the shoulders, biceps, triceps, abs, calves, and forearms. In the tri-phase muscle training program, mix things up a little. Train two muscle groups together every day. For example, chest & shoulders, back & traps, arms & calves, legs.

Perform each exercise with 3 sets of 10 repetitions. The reality of the sets and repetitions count is that as long as you are performing hypertrophy with a hundred percent intensity. Take all the sets to the actual concentric failure. In Phase 1, there is an increase in sets each week while repetitions remain the same. For 3 straight weeks, there should be no change in the maximal weight load. Rest between sets for 2 minutes. The workout duration is 1 hour, including 15 minutes of warm-up.

Here are 10 weeks of tri-phase muscle training for maximal growth.

The Volume Phase Week One

Monday: Back and 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.
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Tuesday: Chest and 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 and 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 set each week 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, also known as the HIIT (High-intensity interval training), can reduce the training time period by 50%. HIIT reduces exercise time, but the results are the same as with endurance exercises. Altogether, for maximal muscle growth, the muscles should feel the pressure set upon them. Intensity determines how much energy you burn 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 as high a level of force as you can. The point here doesn’t mean you go to the gym and destroy your body so you can’t get up the next morning. The possibility of 100% workout intensity means that you should take it to the point of concentric muscular failure in the limited time frame. In phase 2, train multiple muscle groups on the same day. For example, the upper body and lower body. Increase weight by 20 pounds each week and decrease repetitions by 2 reps. Rest between sets for 1 minute. The workout duration is 45 minutes, including 15 minutes of warm-up.

The Intensity Phase 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 each week to your maximum weight load. 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

Train each muscle group three times every week. Training every individual muscle every day is ideal. Train your muscles every day for 3 consecutive weeks. 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 accomplish an intense workout, wait for next week.

In phase 3, play out 2 sets of 10 repetitions with the maximal weight load for each muscle group. Rest between sets for 2 minutes. The workout duration is 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 Press down 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 from training after 10 straight weeks of Tri-phase muscle training is an important piece of the recovery procedure. It will keep you safe from getting injured. The extreme workout puts a lot of stress on your body. The one-week training rest will work well for you in various ways.

Will Give Your Joints Rest

There are many ways to keep yourself from getting an injury. Taking one week’s rest in a straight 10 weeks is one of the main approaches. High-intensity workouts stress not only your muscles, joints, and connective tissues, but your entire body. After that extreme exercise for 10 straight weeks, your body will beg for a brief rest.

Conclusion

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

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