PHASE 9 - Volume & Density

PHASE 9 - Volume & Density

Welcome to Phase 9 - Volume and Density Training. Here we are right back into Strength Training and Density. This is primarily a muscle mass building phase. We have some old school bodybuilding going on here with Phase 9. Only 4 exercises prescribed in each workout. We are using my Volume Training Methods here while performing 3-5 working sets PER body part. There will be a significant jump in weight from set to working set.

My Tension Training, Drop Sets, Micro Reps are also applied here in this phase to amplify the sheer volume of the workouts. You will find much less of a muscular pump here, which is hard to achieve when lifting heavy. I also incorporate much longer rest periods here to help with recovery between these volume and density of each working set.

PHASE 9 - Volume & Density
  • Day 2 - Mobility & Recovery Flow #1


    1. Arm Circles (Forward & back)
    2. Hip Circles
    3. Around The World
    4. Top Grabs
    5. Groin Openers
    6. Inch Worms
    7. Cobra Stretch ➡️ Child Pose
    8. Thread The Needle
    9. Scorpion Stretch
    10. Supine Core Rotations
    11. Nerve Floss ➡️ Hamstring Stretch
    12. Glute Stretch Right
    13. Gl...

  • Day 4 - Mobility & Recovery Flow #2


    1. Inch Worms
    2. Yoga Flow ➡️ Cobra Stretch ➡️ Toe Touches
    3. Childs Pose
    4. Thoracic Openers
    5. Bear Swims
    6. Supine Rotations (Windshield Wipers)
    7. Glute Stretch (Push ➡️ Pull)
    8. Knee Drops
    9. Nerve Floss ➡️ Hamstring Stretch
    10. Open Books
    11. Lunge with Side Stretch

  • AB Attack Workouts

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    Welcome to my Ab Attack and Core Conditioning workouts. These intense core workouts WILL get your midsection lean, strong and fired up. We need to create a strong core foundation for our bodies. A strong foundation is the key to building your strength, for muscle growth and keeps your training in...

  • Bonus Workouts

    13 items