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Incorporate Triphasic Training Accessory Work to Tack on More Muscle and Strength

Focus on the specific phase of an exercise—the up, down, and static—for optimal muscle fiber recruitment.

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  • 15 min.

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Lat exercise: One-arm dumbbell row
Per Bernal / M+F Magazine
Lat exercise: One-arm dumbbell row
Per Bernal / M+F Magazine

Triphasic Training: Accessory Work

While following this plan, your accessory work doesn’t have to be rigid. Below, we outline a few templates—based on what you want to train—for you to tack on at the end of your main lifts. Follow each plan to a tee or sub in a similar exercise for any of the moves. Feel free to get creative.

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Routine

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Hypertrophy Workout

Upper-body

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 3

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
3
Reps
15
Rest
As needed
Exercise 2 of 3

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
3
Reps
15
Rest
As needed
Equipment
Dumbbells
Sets
3
Reps
15
Rest
As needed
Exercise 4 of 3

One-arm Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
15 (each side)
Rest
As needed

Hypertrophy Workout

Lower-body

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 3

Seated Calf Raise

Equipment
Bench
Sets
3
Reps
15
Rest
As needed

Strength Workout

Upper-body

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
3
Reps
5
Rest
As needed
Exercise 10 of 3

Barbell Shoulder Press

Equipment
Barbell
Sets
3
Reps
8
Rest
As needed

Strength Workout

Lower-body

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 3

Back Squat

Equipment
Barbell, Squat Rack
Sets
3
Reps
5
Rest
As needed
Exercise 12 of 3

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
5
Rest
As needed
Exercise 13 of 3

Barbell Lunge

Equipment
Barbell
Sets
3
Reps
5 (each side)
Rest
As needed

Athleticism Workout

Upper-body

Exercise
Equipment
Sets
Reps
Rest
Exercise 14 of 3

General Pushup

Equipment
No Equipment
Sets
2
Reps
AMRAP
Rest
As needed
Exercise 15 of 3

General Pullup

Equipment
Pullup Bar
Sets
2
Reps
AMRAP
Rest
As needed
Exercise 16 of 3

Inverted Row

Equipment
Barbell, Squat Rack
Sets
2
Reps
AMRAP
Rest
As needed

Athleticism Workout

Lower-body

Exercise
Equipment
Sets
Reps
Rest
Exercise 17 of 3

Bodyweight Split Squat

Equipment
No Equipment
Sets
2
Reps
10
Rest
As needed
Exercise 18 of 3

Glute-Ham Raise

Equipment
Sets
2
Reps
10
Rest
As needed
Exercise 19 of 3

Side Lunge Sweep

Equipment
No Equipment
Sets
2
Reps
10
Rest
As needed
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