⭐ PHASE TWO: BUILD & BALANCE (Weeks 3–4)

Purpose:
This phase shifts your body from learning movement patterns to building strength with control. You’ll be working with slightly higher volume and slightly higher load, but still with perfect technique as the priority. Weeks 3–4 are about consistency, pacing, and gradually challenging your muscles without losing form.

What to Expect:
• Slightly heavier weights compared to Weeks 1–2
• More sets, but reps stay consistent
• The tempo speeds up (2–1–1) to support better work capacity
• You should finish sets feeling strong, not drained (RPE 6–7)

Training Goal for Phase 2:
Build muscle with intention. Improve movement fluency. Develop resilience and work capacity. Create the foundation for heavier strength work in Phase 3.

📘 PHASE TWO OUTLINE

Tempo:
2–1–1
• 2 seconds down (eccentric)
• 1-second pause
• 1 second up (concentric)
Steady, controlled, repeatable.

Intensity:
RPE 6–7
Smooth execution, no grinding.

Progression Rules:
• Increase weight 5–10% only if Week 2 felt controlled
• Most exercises now increase from 3 → 4 sets
• Same movement selection for pattern consistency
• Focus on smoother reps, tighter bracing, and improved posture

Training Frequency:
4 Days

1. Chest & Triceps

2. Back & Biceps

3. Shoulders & Core

4. Legs & Calves

Warm-Up Before Every Session:
• 5–8 minutes light cardio
• Dynamic mobility (hips, shoulders, thoracic spine)
• 1 warm-up set of your first compound lift @ ~50% load for 8 reps

Cool-Down:
• Light stretching for 5 minutes
• Optional: foam roll any tight areas

⭐ WEEK 3 — FULL PROGRAM WITH FORM BREAKDOWN

(Subtle load increase + increased sets + smoother pacing)

WEEK 3 — DAY 1: Chest & Triceps

Flat Barbell Bench Press — 4 sets × 6–8 reps

Setup:
• Feet planted, spine neutral, shoulder blades pulled back and down
• Grip slightly outside shoulder width; forearms vertical at bottom
• Eyes under bar; wrists stacked over knuckles

Execution (2–1–1):

1. Lower bar to mid-chest for 2 seconds

2. Hold lightly on chest line for 1 second (no bounce)

3. Press up in 1 second with stable ribs

Coaching Notes:
• Keep your butt on the bench
• Elbows track 45–60° from your torso
• Exhale during the press, inhale on the way down
• If the bar path drifts toward your face, reset your scapula

Incline Dumbbell Press — 4 sets × 10–12 reps

Setup:
• Bench angle ~30–45°
• Dumbbells start above chest, wrists neutral
• Feet grounded to help anchor the torso

Execution:
• Controlled 2-sec descent
• Pause with forearms vertical
• Press without banging the dumbbells together

Coaching Notes:
• Keep elbows slightly tucked
• Maintain a soft ribcage—not flared
• Feel upper chest engagement by keeping palms slightly angled

Machine Chest Press — 4 sets × 12 reps

Setup:
• Seat height so handles align with mid-chest
• Back fully against the pad
• Neutral wrist and elbow position

Execution:
• Drive through mid-range with control
• Keep a 2-second stretch phase on the return

Coaching Notes:
• Don’t lock elbows aggressively
• Maintain tension through full range
• This exercise allows you to push intensity safely

Rope Triceps Pushdown — 4 sets × 12–15 reps

Setup:
• Hinge forward slightly
• Elbows tight to torso, shoulders relaxed

Execution:
• Press rope handles down and apart
• Pause at full extension
• Slow 2-second return

Coaching Notes:
• Avoid swinging torso
• Think "push floor away" instead of “pull rope down”
• Keep wrists neutral

Overhead Dumbbell Triceps Extension — 4 sets × 10 reps

Setup:
• Sit or stand tall
• Dumbbell held with both hands
• Elbows pulled slightly inward

Execution:
• Lower behind head for 2 seconds
• Pause and lengthen triceps fully
• Press overhead without arching back

Coaching Notes:
• Keep ribs down
• Don’t flare elbows wide
• Maintain tension through entire range

WEEK 3 — DAY 2: Back & Biceps

Lat Pulldown (Wide Grip) — 4 sets × 8–10 reps

Setup:
• Grip wider than shoulders
• Chest lifted, ribs down
• Torso mostly upright

Execution:
• Pull bar to upper chest in a straight path
• Pause with shoulder blades squeezed
• Return with a full overhead stretch

Coaching Notes:
• Lead movement with elbows, not hands
• Do not lean back excessively
• Let lats fully lengthen on every rep

Seated Cable Row — 4 sets × 10–12 reps

Setup:
• Neutral spine
• Shoulders down, not shrugged
• Feet braced on platform

Execution:
• Pull handles toward mid-torso
• Pause 1 second at the finish
• Slow release with control

Coaching Notes:
• Avoid rounding low back
• Keep elbows close to ribs
• Think: “Chest meets handles”

Single-Arm Dumbbell Row — 4 sets × 10 each side

Setup:
• One hand on bench, foot staggered
• Spine straight from head to tailbone
• Dumbbell starts directly under shoulder

Execution:
• Row elbow toward hip
• Pause briefly at the top
• Slow 2-second return

Coaching Notes:
• Avoid twisting torso
• Keep neck neutral
• Use full shoulder blade motion

Barbell Curl — 4 sets × 8–10 reps

Setup:
• Stand tall
• Elbows fixed slightly behind torso
• Supinated grip shoulder-width

Execution:
• Curl bar smoothly
• Avoid swinging hips
• Control the eccentric fully

Coaching Notes:
• Keep wrists aligned, avoid curling them
• Stop before elbows drift upward
• Biceps should do the work, not shoulders

Machine Preacher Curl — 4 sets × 12 reps

Setup:
• Pad height supports upper arm fully
• Grip neutral or supinated

Execution:
• Full stretch at bottom
• Pause to avoid bouncing
• Drive upward smoothly

Coaching Notes:
• Keep chest down on pad
• Don’t let shoulders elevate
• Use lighter load for cleaner tension

WEEK 3 — DAY 3: Shoulders & Core

Seated Dumbbell Shoulder Press — 4 sets × 8–10 reps

Setup:
• Seat upright
• Dumbbells at shoulder height
• Core braced

Execution:
• Press overhead without arching
• Keep elbows 45–60° from torso
• Lower with control for 2 seconds

Coaching Notes:
• Avoid flaring elbows too wide
• Keep ribs stacked
• Think “press up and slightly back”

Cable Lateral Raise — 4 sets × 15 reps

Setup:
• Cable handle at lowest setting
• Slight forward lean
• Soft elbow bend

Execution:
• Lift arm to shoulder height
• Pause at top
• Slow 2-second descent

Coaching Notes:
• Lead with elbow, not wrist
• Keep traps quiet
• Movement should be small and precise

Reverse Pec Deck — 4 sets × 12–15 reps

Setup:
• Chest against pad
• Neutral or slightly pronated grip

Execution:
• Pull arms outward into a “T”
• Pause with rear delts engaged
• Return with full control

Coaching Notes:
• Don’t shrug
• Maintain neutral spine
• Minimize torso rocking

Cable Crunch — 4 sets × 15 reps

Setup:
• Kneel facing machine
• Rope at forehead or collarbone
• Neutral spine

Execution:
• Curl torso downward
• Pause in shortened position
• Return slowly with ribs up

Coaching Notes:
• Do not sit back onto heels
• Elbows stay fixed
• Movement originates from abs, not arms

Plank — 3 sets × 35 seconds

Setup:
• Shoulders stacked over elbows
• Straight line head to heels

Execution:
• Maintain slight tension in glutes
• Avoid sagging or piking
• Breathe consistently

WEEK 3 — DAY 4: Legs & Calves

Leg Press — 4 sets × 8–10 reps

Setup:
• Feet hip-width
• Hips and low back pressed into pad
• Knees track over 2nd–3rd toe

Execution:
• Lower into 90° knee bend
• Pause briefly
• Press through heels without locking out

Coaching Notes:
• Maintain heel pressure
• Avoid bouncing at bottom
• Keep pelvis neutral throughout

Dumbbell Romanian Deadlift — 4 sets × 12 reps

Setup:
• Dumbbells held at sides
• Soft knee bend
• Long spine with shoulders packed

Execution:
• Hinge backward until hamstrings stretch
• Pause
• Drive hips forward to stand tall

Coaching Notes:
• Don’t overreach with dumbbells
• Keep neck neutral
• Think “hips back, hips forward”

Leg Curl Machine — 4 sets × 12–15 reps

Setup:
• Pad just above ankles
• Hips secured to pad

Execution:
• Curl toward glutes
• Hold contraction
• Lower under control

Coaching Notes:
• Don’t let hips lift
• Full stretch each rep
• Smooth tempo > heavy load

Seated Calf Raise — 4 sets × 15–20 reps

Execution:
• Full bottom stretch
• Pause at top
• Controlled lowering

Coaching Notes:
• Avoid bouncing
• Keep feet pointing straight ahead
• Focus on slow eccentric

Standing Calf Raise — 4 sets × 12–15 reps

Execution:
• Rise onto toes
• Pause at peak
• 2-second descent

Coaching Notes:
• Maintain balance by engaging core
• Use full range
• Avoid snapping knees backward