Workout Routines

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.

by
Lat exercise: One-arm dumbbell row
Per Bernal / M+F Magazine
Per Bernal / M+F Magazine
Duration 15 min.
Exercises 3-4
Equipment Yes

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.

Hypertrophy Workout Upper-body

Exercise 1.

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
3 sets
15 reps
As needed rest

Exercise 2.

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
3 sets
15 reps
As needed rest

Exercise 3.

Dumbbell Shoulder Press You'll need: Dumbbells How to
Dumbbell Shoulder Press thumbnail
3 sets
15 reps
As needed rest

Exercise 4.

One-arm Dumbbell Row You'll need: Dumbbells How to
One-arm Dumbbell Row thumbnail
3 sets
15 (each side) reps
As needed rest

Hypertrophy Workout Lower-body

Exercise 1.

3 sets
15 reps
As needed rest

Exercise 2.

Leg Curl How to
Leg Curl thumbnail
3 sets
15 reps
As needed rest

Exercise 3.

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
3 sets
15 reps
As needed rest

Strength Workout Upper-body

Exercise 1.

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
3 sets
5 reps
As needed rest

Exercise 2.

Bentover Row How to
Bentover Row thumbnail
3 sets
8 reps
As needed rest

Exercise 3.

Barbell Shoulder Press You'll need: Barbell How to
Barbell Shoulder Press thumbnail
3 sets
8 reps
As needed rest

Strength Workout Lower-body

Exercise 1.

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
3 sets
5 reps
As needed rest

Exercise 2.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
3 sets
5 reps
As needed rest

Exercise 3.

Barbell Lunge You'll need: Barbell How to
Barbell Lunge thumbnail
3 sets
5 (each side) reps
As needed rest

Athleticism Workout Upper-body

Exercise 1.

General Pushup You'll need: No Equipment How to
Pushup thumbnail
2 sets
AMRAP reps
As needed rest

Exercise 2.

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
2 sets
AMRAP reps
As needed rest

Exercise 3.

Inverted Row You'll need: Barbell, Squat Rack How to
Inverted Row thumbnail
2 sets
AMRAP reps
As needed rest

Athleticism Workout Lower-body

Exercise 1.

Bodyweight Split Squat You'll need: No Equipment How to
Bodyweight Split Squat thumbnail
2 sets
10 reps
As needed rest

Exercise 2.

Glute-Ham Raise
Glute-Ham Raise thumbnail
2 sets
10 reps
As needed rest

Exercise 3.

Side Lunge Sweep You'll need: No Equipment How to
Side Lunge Sweep thumbnail
2 sets
10 reps
As needed rest
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