MASS REFINING: Phases 7-12 By Ollie Matthews

Here is the part where we show what gains we have made in the first six weeks of the plan. We still build more muscle in this second phase, this time we up the ante and really burn through and make the most now the body is ‘primed’ for building these solid slabs of meat.

We have a pre-exhaust, higher volume theme here with low rest periods added on to the end of the workouts. There is a minimal amount of cardio, just steady state to go along with your HIIT cardio days too. You will be working out four days a week with three HIIT days to go alongside the weight training (one session will be on the same day as one of the weight sessions).

In this phase you will have chest/back, shoulders/arms/abs and legs weight days. You will also find metabolic boosters put into the mix between some exercises to really get you burning fat and make the shred phase really successful. We also have the optional days from the first phase to add in, in order to bring up your weak points again.

Day One

Chest and Back

 

Exercise Sets Reps Tempo Rest Time
Incline Bench Press 10 10 2020 10s
Bent Over Barbell Rows 10 10 2020 10s
Kettlebell Swings 2 hands 5 40seconds on Steady 20s off
Incline DB Flyes 10 10 2020 10s
Wide Grip Chins 10 10 2020 10s
Kettlebell Swings 2 hands 5 40seconds on Steady 20s off
Deadlifts 2 25 2020 30s
Press Ups 2 Failure 2020 20s

 

Finish this workout with steady cardio on the treadmill incline 7-9 and speed about 6-7 kmh – a fast walk.

Day Two

Shoulders, Arms and Abs

 

Exercise Sets Reps Tempo Rest Time
Dumbbell Lateral Raises 10 10 2020 10s
Straight Bar Pushdown 10 10 2020 10s
Straight Bar Curls 10 10 2020 10s
Mountain Climbers 5 40seconds on Steady 20s off
Standing DB Press 10 10 2020 10s
Bench Dips 10 10 2020 10s
Standing DB Screw Curls 10 10 2020 10s
Burpees 5 40seconds on Steady 20s off

 

Day Three

Legs and Calves

 

Exercise Sets Reps Tempo Rest Time
Squats 10 10 2010 30s
Lunges 5 12 steps each 2010 30s
Box Jumps 5 10 Explode 30s
Dumbbell Stiff Legged Deadlift 10 10 2110 30s
Treadmill ALL OUT Sprints 10 30second FAST 30s
Standing Calf Raises 10 10 2020 20s
Cycle ALL OUT Sprints 10 Failure FAST 20s
Leg Extension 2 50 1010 30s

 

Optional Days

Chest and Back with Abs, 30 sets

 

Exercise Sets Reps Tempo Rest Time
Standing Cable Crossover 3 50,30,15 2120 20s
Rope Straight Arm Pulldown 3 50,30,15 2120 20s
Incline Machine Press 4 20 2120 45s
Seated Machine Row 4 20 2121 45s
Feet Elevated Press Ups 4 Failure 2220 60s
Close Grip Pulldowns 4 12 2220 60s
Kneeling Rope Crunches 5 25 2211 30s
Hanging Leg Raises 3 10 2020 30s

 

Arms with Abs

 

Exercise Sets Reps Tempo Rest Time
Rope Pushdown 4 25 2120 30s
Rope Hammer Curls 4 25 2120 30s
Overhead Dumbbell Extension 4 12 each hand 3112 30s
Incline Dumbbell Curls 4 12 each hand 3112 30s
Dip Machine (change weights) 4 8,20,8,20 2120 10s
Machine Curls 4 8,20,8,20 2120 10s
Machine Crunch 5 25 2211 30s
Landmines 4 10 each side 2020 30s

 

Legs with Abs

 

Exercise Sets Reps Tempo Rest Time
Seated Leg Curl 4 25 2220 30s
Leg Extension 4 25 2220 30s
Leg Press 10 10 2020 30s
Standing Calf Raises 5 50,40,30,20,10 1010 10s
Wall Squat 2 Failure HOLD 30s
Cable Wood Chops 4 10 2020 30s
Exercise Ball Rollouts 3 10 2120 30s
Hanging Knee Raises 4 20 2120 30s

About the Author

From working with people that are complete amateur gym goers, all the way to top level professional athletes in both the physique and endurance world, a name has been developed; Ollie Matthews. A strong following on social media has allowed Ollie to spread the word through his performance nutrition and coaching business. Recently Ollie has worked with professional triathletes, even having three clients win an Ironman distance event on the same day. Having developed a name for himself in the fitness and endurance world, Ollie is now pushing his body to the limits not just wanting to look good but focusing on performance too, really pushing the endurance levels and has just started his journey into powerlifting too. Ollie Matthews is a sponsored nutritionist for Protein Dynamix and owner of BodyCatchers Performance Nutrition alongside one of the expert coaches on Complete Human Performance who combine different training styles with Hybrid Training
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