By: Alwyn Cosgrove

Note: This is part two, click here for part one or here for part three!

Last time we exposed you to an entirely new way of training. To briefly recap - the body adapts to any given workout in as little as four to six exposures. But get this - it adapts to the rep range the fastest and the choice of exercise the slowest. So we can continue to make progress on several exercises as long as we change the rep ranges regularly.

With the undulating Periodization program, we adjusted the rep ranges EVERY single time we hit that body part. So in effect, over a three week period, we only repeated each workout once, even though we hit each body part twice a week.

This time we go one step further. We make some additional changes this phase - moving to a three day per week routine on a 3 way split - upper body horizontal, upper body vertical and lower body. We also use four rep ranges in phase two - makes it a little more confusing but a LOT more effective.

The premise remains the same - over the eight weeks you'll hit each and every exercise a total of eight times - BUT you'll only repeat the same sets and reps once. Quite simply - your body won't know what's hit it - and it will adapt by making you stronger, bigger and leaner.

So for example: workout one in upper body horizontal: Do all the exercises in order, but the sets and reps will be 6 sets of 3. The following week you'll return to the same exercises, but you'll be hitting them for 2 sets of 25 reps each (make sure to adjust your weights accordingly!).

So each week we'll do upper horizontal, lower body and upper vertical in order, but every time you show up to train - it's a whole new series of sets and reps. Need a little more clarification? Let's check out the workouts...

The Workout

Below is an eight week program:

Upper Body - Horizontal: Monday

Order	Exercise	Sets	Reps	Tempo	Rest
A1	Reverse Grip Bent Over Row
	Workout One and Five	6	3	321	90
	Workout Two and Six	2	25	201	30
	Workout Three and Seven	3	12	301	60
	Workout Four and Eight	5	6	311	90
A2	Bench Press
	Workout One and Five	6	3	321	90
	Workout Two and Six	2	25	201	30
	Workout Three and Seven	3	12	301	60
	Workout Four and Eight	5	6	311	90

Order	Exercise	Sets	Reps	Tempo	Rest
B1	Wide Grip Cable Row To Chest Row
	Workout One and Five	6	3	321	90
	Workout Two and Six	2	25	201	30
	Workout Three and Seven	3	12	301	60
	Workout Four and Eight	5	6	311	90
B2	Incline DB Press - Palms In
	Workout One and Five	6	3	321	90
	Workout Two and Six	2	25	201	30
	Workout Three and Seven	3	12	301	60
	Workout Four and Eight	5	6	311	90

Order	Exercise	Sets	Reps	Tempo	Rest
C1	EZ Bar Lying Tricep Extension
	Workout One and Five	6	3	321	90
	Workout Two and Six	2	25	201	30
	Workout Three and Seven	3	12	301	60
	Workout Four and Eight	5	6	311	90
C2	DB Swiss Ball Crunch	3	12	321	60

Click here for a printable version of this page!

Lower Body - Wednesday

Order	Exercise	Sets	Reps	Tempo	Rest
A	Snatch Grip Deadlift
	Workout One and Five	5	6	311	120
	Workout Two and Six	6	3	321	90
	Workout Three and Seven	2	25	201	30
	Workout Four and Eight	3	12	301	60

Order	Exercise	Sets	Reps	Tempo	Rest
B1	Barbell Lunge
	Workout One and Five	5	6	311	90
	Workout Two and Six	6	3	321	90
	Workout Three and Seven	2	25	201	30
	Workout Four and Eight	3	12	301	60
B2	DB Step Up
	Workout One and Five	5	6	311	90
	Workout Two and Six	6	3	321	90
	Workout Three and Seven	2	25	201	30
	Workout Four and Eight	3	12	321	60

Order	Exercise	Sets	Reps	Tempo	Rest
C	Reverse Crunch on ball	3	12	321	60

Click here for a printable version of this page!

Upper Body - Vertical: Friday

Order	Exercise	Sets	Reps	Tempo	Rest
A1	Close Grip Chins or Pull downs
	Workout One and Five	3	12	301	90
	Workout Two and Six	5	6	311	30
	Workout Three and Seven	6	3	321	60
	Workout Four and Eight	2	25	201	90
A2	Barbell Military Press
	Workout One and Five	3	12	301	90
	Workout Two and Six	5	6	311	30
	Workout Three and Seven	6	3	321	60
	Workout Four and Eight	2	25	201	90

Order	Exercise	Sets	Reps	Tempo	Rest
B1	Wide Grip Pull downs
	Workout One and Five	3	12	301	90
	Workout Two and Six	5	6	311	30
	Workout Three and Seven	6	3	321	60
	Workout Four and Eight	2	25	201	90
B2	DB Arnold Press
	Workout One and Five	3	12	301	90
	Workout Two and Six	5	6	311	30
	Workout Three and Seven	6	3	321	60
	Workout Four and Eight	2	25	201	90

Order	Exercise	Sets	Reps	Tempo	Rest
B1	EZ Bar Curl
	Workout One and Five	3	12	301	90
	Workout Two and Six	5	6	311	30
	Workout Three and Seven	6	3	321	60
	Workout Four and Eight	2	25	201	90
B2	Russian twist
	Workout One and Five	3	12	301	90

Click here for a printable version of this page!

Conclusion

So make sure you've done part one for at least three to six weeks before you begin phase two. We will continue this routine for another 8 weeks - the new split routine and the introduction of FOUR new rep ranges means that the possibility for growth is endless.

Note: This is part two, click here for part one or here for part three!

alwyn@alwyncosgrove.com

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