Specialization Phase 3

Unlock your potential with the Specialization Phase 3 program, designed for dedicated lifters ready to take their strength to the next level over 18 weeks. This structured routine focuses on three days of targeted workouts each week, emphasizing compound lifts and muscle-building exercises like goblet squats, barbell bench presses, and leg curls. With a full gym at your disposal, you'll engage multiple muscle groups while progressively increasing intensity to maximize results. Embrace the challenge and transform your physique with this comprehensive training plan!

Programm 3 after finishing the Skill Accusition Part 1 (Exercice Therapist) and Part 2 Acceleration (muscle Intelligent) this Program Helps your with 8 weeks of Hypertrophie Building Muscle, 6weeks Strenght Training, 4 Weeks Strenght Endurance to get that Heart Pump and 2 Weeks Plyometric!

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Goblet Squat

Squat (Barbell)

Leg Press

Leg Curl

Walking Lunge (Dumbbell)

Standing Calf Raise

Hanging Leg Raise

Decline Sit Up (Weighted)

Band Pull Apart

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Standing Pullover (Cable)

Chest Fly (Cable)

Deadlift (Barbell)

Dumbbell Row

Single Arm Tricep Extension (Cable)

Bayesian Curl

Lateral Raise (Cable)

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Incline Tricep Extension (Dumbbell)

Box Squat (Barbell)

Bulgarian Split Squat (Barbell)

Trap Bar Deadlift

Hip Thrust (Barbell)

Plank

Dip (Weighted)

Pull-Up (Weighted)

Incline Chest Press (Machine)

Bent Over Row (Barbell)

Stiff Leg Deadlift

Lying Tricep Extension (Barbell)

Chin-Up (Weighted)

Hanging Knee Raise

Squat to Press (Dumbbell)

Bulgarian Split Squat (Bodyweight)

Hyperextension

Leg Extension

Hip Adductor (Machine)

Abs Crunch (Weighted)

Cardio (Zone 2)

Push Up

Chin-Up (Bodyweight)

Dip (Bodyweight)

Inverted Row

Lying Leg Raise

Russian Twist (Dumbbell)

Hammer Curl (Dumbbell)

Cardio (LISS)

Jump Rope

Clap Push Up

Push Press (Barbell)

TRX Row

Battle Ropes

Kettlebell Swing

Snatch (Kettlebell)

V-Up

Superman

Cardio

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