Acceleration  Phase 2

This program is built as a 3-day full body split, where every session combines functional movement patterns (push, pull, squat, hinge, lunge, carry, core) with progressive resistance training. The goal of this phase is not just to lift heavier weights, but to improve movement quality, control, and strength expression under tempo.

By combining tempo prescriptions with controlled rep ranges, you’re training both muscular function (joint stability, mind-muscle connection, movement efficiency) and strength progression (mechanical tension, load increases).
	•	Function: Exercises like lunges, split squats, box step-ups, and rows emphasize joint stability, unilateral balance, and athletic transfer.
	•	Weight: Compound lifts (squat, bench, hack squat, RDL, split squat) allow you to progressively overload through volume, rep ranges, and eventual weight increases.
	•	Tempo & Rep Progression: Instead of relying only on adding load, progress is built by slowing eccentrics, pausing in weak points, and extending time under tension. This ensures muscle growth, tendon adaptation, and better control through the full ROM.
	•	Full Body 3x/Week: Each day blends upper + lower + core/arms so you’re reinforcing functional strength patterns with higher frequency, while still emphasizing a slightly different focus per session (posterior chain, push + quads, legs + arms).

This Acceleration Phase (Phase 2) pushes past the foundation you built in Phase 1:
	•	From “learning patterns and tempo control” → to executing with load, intent, and progression.
	•	From “basic stability” → to strength under control.
	•	From “weight as the only metric” → to tempo, time under tension, reps, and load as progressive tools.

👉 In short: The purpose is to functionally strengthen the body under load with tempo discipline, creating muscle growth, control, and transferable strength — while preparing you for the next phase where speed and power expression will become even more important.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Bicep Curl (Cable)

Dip (Bodyweight)

Lying Leg Curl

Stiff Leg Deadlift

Split Squat Front Foot Elevated (Smith Machine)

Squat (Barbell)

Squat (Paused)

Step-Up (Weighted)

Bike Ergometer cardiovascular

Legday

Single Arm Row (Dumbbell)

Chest Supported Row (Dumbbell)

Lat Pulldown (Single Arm)

Underhand Lat Pulldown

Decline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Cable)

Upper Body

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