Phase 2 Contest Training

(8-Weeks Out - Train to retain and build muscle while losing as much bodyfat as possible.)

1st 4 Weeks: 2 on, 1 off; 1 on, 1 off. 

Divide your body up into three workouts over five days. 

Day One: Chest and Back
Day Two: Legs
Day Three: Off
Day Four: Shoulders and Arms
Day Five: Off
Day Six: (Start cycle over with Chest and Back)

Final 4 Weeks: 3 on, 1 off.

Day One: Chest and Back
Day Two: Legs
Day Three: Shoulders and Arms
Day Four: Off
Day Five: (Start cycle over with Chest and Back)


Chest: 12 sets total
4 sets 6-8 reps Bench Press
4 sets 8-10 reps D.B. Flyes
4 sets 8-10 reps Incline Bench Press
(If you wish to add another exercise, reduce sets above to three.)

Back: 15 work sets
Front Chins (work up to 3 sets of 12) or 3 sets 10-12 Wide Grip Pulldown
3 sets 6-8 Bent-over Rowing
3 sets 8-10 one arm D.B. row or Cable Row
3 sets 10-12 Close Grip Pulldown
Alternate 3 sets 15 reps weighted Hyperextensions one workout and Deadlift 3 sets 10 reps 

Abs: Total of 200 – 300 reps split up over three or four exercises. For example:
3 sets 25 Crunches
3 sets 25 Leg Raises off bench
3 sets 20 Cable Twisting Crunches
Total Reps equal 210 in example above.


Quads: 9-12 work sets total
3-4 sets 8-12 Leg Press supersetted with
3-4 sets 8-12 Leg Extension
Alternate 3-4 sets 10-15 Squats one workout and Hack Squats the next

Hamstrings:  6 work sets total
3 sets 6-10 Leg Curls
3 sets 10-15 Stiff-Leg Deadlifts (on alternate workout days that follow back “deadlift” day, perform Seated Leg Curls, One Legged Leg Curls or DB Leg Curls

Calves: 10 sets with any combination of three exercises. For example:
4 sets 15-20 Calf Raise
3 sets 10-15 Seated Calf Raise
3 sets 20-25 Donkey Raise


Shoulders: 10 work sets total
3 sets 8-10 Side Lateral Raises
3 sets 10-12 Rear Lateral Raises
4 sets 6-10 Shoulder Press (Smith Machine, Behind Neck, Dumbbells – your choice)

Biceps: 9 total work sets
3 sets 6-10 Concentration Curl
3 sets 6-10 D.B. Curl
3 sets 6-10 Barbell Curl

Triceps: 9 work sets
3 sets 10-12 Triceps Pushdown
3 sets 8-10 Lying Triceps Extension
3 sets 6-10 Close Grip Bench Press 

Abs: Total of 200 – 350 reps split up over three or four exercises.

Note: It is OK to use some variety. If you like, you can do barbell bench presses on the first chest workout and use dumbbells the next. The important thing is that you always try for some progression from the previous workout whether it is another rep, reduced rest interval, or increased poundage.



Warm-up sets are not included in the sets above; only working sets are listed. You should perform each set in perfect form. If you reach the top number of the rep range for at least three sets then increase weight the next workout. 


During the final four weeks you should not try to go to your absolute limit on each set. Instead concentrate on reducing rest intervals, perfect form, and establishing the mind – muscle link. This will prevent overtraining while you are at your lowest calorie level and you can really increase muscle density and separation by concentrating entirely on each rep. 


Another good technique to minimize rest time is to add supersets. Alternating push and pull body parts seems to work best as you can continue to use decent training poundages. For example on day one you might superset the first chest exercise listed (bench press) with the first back exercise listed (wide lat pulldowns or chins). On day three supersetting biceps and triceps exercises works great as well. 


It is beneficial, but certainly not necessary, to split your training up into two sessions on your training days. For example, train chest in the morning and back late afternoon. Of course not everyone’s schedule is conducive to such a program, but double split training does have its advantages. Your metabolism gets another boost from your second workout and energy levels remain high since each training session is shortened due to training just one bodypart.


One final note on the above training program: Many of the body part workouts start with an isolation exercise – biceps (concentration curl), triceps (triceps pushdown), legs (leg press/leg extension superset) – then moves to the basic movement for that particular bodypart. This is by design and allows you to really concentrate on the first exercise and provides a mild form of pre exhaust.