PHASE 2 TRAINING PROGRAM
Low Volume | High Intensity | Failure Every Set
CORE RULES — NON NEGOTIABLE
RULE DETAIL
Volume Very low — 2-3 sets only per exercise
Intensity Every single set to complete failure — RIR 0
Rest 5-7 minutes between ALL sets
Exercises Maximum 4 per session
Progression Add weight only when extra reps at failure
Corrective Daily corrective routine — still non negotiable
Every set in Phase 2 is worth 3 sets of Phase 1. Low volume + true failure + long rest = maximum muscle fibre recruitment every
set.
THE SPLIT — CONTINUOUS 4 DAY CYCLE
DAY FOCUS MAIN LIFT
Day 1 Pull-ups + Back + Biceps Weighted Pull-ups
Day 2 Dips + Chest + Triceps Weighted Dips
Day 3 Side Delts + Rear Delts + Abs No front delt work
Day 4 Legs Weighted Dumbbell Squat
Day 5 Repeat from Day 1 —
PHASE 1 vs PHASE 2
FACTOR PHASE 1 PHASE 2
Volume Moderate (5 sets main) Very low (2-3 sets)
Intensity RIR 2 all sets RIR 0 — True failure
Rest 2-3 minutes 5-7 minutes
Goal Build base + fix form Maximum strength + size
Weight Bodyweight Weight belt added
DAY 1 —BACK
WEIGHTED PULL-UPS +
+ BICEPS
Every 4th Day
MAIN MOVEMENT: WEIGHTED PULL-UPS — The king of upper body pulling
FORM CUES: Dead hang at bottom | Pull bar to LEFT hip | Squeeze LEFT lat harder | Chin over bar | 3 sec controlled descent |
Film from behind every set
EXERCISE SETS REPS EFFORT REST
Weighted Pull-ups 3 To failure RIR 0 5-7 mins
Single Arm DB Row — LEFT 3 To failure RIR 0 5 mins
Single Arm DB Row — RIGHT 2 To failure RIR 0 5 mins
Hammer Curls 2 To failure RIR 0 3-5 mins
Left side gets one extra set on ALL rowing movements — non negotiable until both lats are equal
Total session time: 50-60 mins due to long rest periods
DAY 2 — WEIGHTED DIPS + CHEST +
TRICEPS
Every 4th Day
MAIN MOVEMENT: WEIGHTED DIPS — The king of upper body pushing
FORM CUES: Start perfectly CENTRED | Push HARDER through left arm | Equal lockout both arms | Zero rightward lean | Film
from front every set | 3 sec controlled descent
EXERCISE SETS REPS EFFORT REST
Weighted Dips 3 To failure RIR 0 5-7 mins
Single Arm DB Press — LEFT 3 To failure RIR 0 5 mins
Single Arm DB Press — RIGHT 2 To failure RIR 0 5 mins
Tricep Extensions 2 To failure RIR 0 3-5 mins
Left side gets one extra set on ALL pressing movements — until both sides are equal
Total session time: 50-60 mins
DAY 3 — SIDE DELTS
ABS + REAR DELTS +
Every 4th Day
■ ZERO front delt work on this day — ever. Weighted dips on Day 2 already hit front delts heavily. Training them again =
overtraining + worsened rounded shoulders.
SHOULDER WORK
EXERCISE SETS REPS EFFORT REST
Lateral Raises 3 To failure RIR 0 3-5 mins
Rear Delt Flies 3 To failure RIR 0 3-5 mins
Face Pulls 2 To failure RIR 0 3 mins
ABS — APT CORRECTION
EXERCISE SETS REPS NOTE
Dead Bug 3 10 each side APT correction — slow and controlled
Side Plank 3 Max hold LEFT side gets extra 10 seconds
Hollow Body Hold 3 Max hold APT correction
Total session time: 40-50 mins
DAY 4 — LEGS
Every 4th Day
MAIN MOVEMENT: WEIGHTED DUMBBELL SQUAT — Builds the massive legs in your goal physique
SQUAT NOTE: Film from front every set. Push equally through BOTH feet. Consciously drive through LEFT foot harder to
correct rightward weight shift.
EXERCISE SETS REPS EFFORT REST
Weighted Dumbbell Squat 3 To failure RIR 0 5-7 mins
Bulgarian Split Squat — LEFT 3 To failure RIR 0 5 mins
Bulgarian Split Squat — RIGHT 2 To failure RIR 0 5 mins
Romanian Deadlift 2 To failure RIR 0 5 mins
Glute bridges removed from Phase 2 — RDL and split squats hit glutes sufficiently at failure intensity
Total session time: 50-60 mins
PROGRESSION SYSTEM
How To Keep Getting Stronger Every Session
WEIGHT PROGRESSION RULES
SITUATION ACTION
Hit same reps as last session at failure Keep same weight — not ready yet
Got 1-2 extra reps at failure Add 2.5kg next session
Got 3+ extra reps at failure Add 5kg next session
Failed to reach previous reps Drop 10% weight and rebuild
REAL WORLD EXAMPLE — WEIGHTED PULL-UPS
SESSION WEIGHT REPS AT FAILURE NEXT SESSION
Session 1 +10kg 6 reps Keep +10kg
Session 2 +10kg 7 reps Keep +10kg
Session 3 +10kg 8 reps Add 2.5kg
Session 4 +12.5kg 5 reps Keep +12.5kg
Session 5 +12.5kg 7 reps Keep +12.5kg
Session 6 +12.5kg 9 reps Add 2.5kg
Session 7 +15kg 5 reps Keep +15kg
This is exactly how you reach 100kg weighted pull-ups — slow, consistent, brutal progression over years.
LONG TERM MILESTONES
TIMEFRAME PULL-UP WEIGHT DIP WEIGHT PHYSIQUE
Month 1-2 +10-20kg +15-25kg Noticeably bigger and stronger
Month 3-4 +25-35kg +30-40kg Dramatic size increase
Month 6 +40-50kg +50-60kg Elite level physique developing
Year 1 +60-70kg +70-80kg Completely transformed
Year 2 +80-100kg +90-100kg+ Goal physique achieved
DAILYNEGOTIABLES
CORRECTIVE + NON
Still Required Every Single Day In Phase 2
Heavier loads in Phase 2 will WORSEN your posture faster if corrective work is skipped. This becomes MORE important not
less.
DAILY CORRECTIVE ROUTINE — 10 MINS
EXERCISE SETS REPS SIDE
Dead Hang Scapular Pull 3 10 LEFT only
Wall Angels 3 10 Both
Dead Bug 3 10 each Both
Glute Bridge 3 20 Both
Hip Flexor Stretch 2 45 sec Both
Right Trap Stretch 2 45 sec RIGHT only
Single Arm Hang 3 30 sec Left +10 sec extra
NON NEGOTIABLES — PHASE 2
RULE REASON
Every set is TRUE failure Not almost failure — physically cannot do another rep
Never cut rest under 5 mins CNS needs full recovery for next max effort set
Film every weighted set Form breaks under heavy load — catch it early
Left side extra set always Imbalance will return fast under heavy loading
Corrective routine daily Heavy loading accelerates postural breakdown
Eat massive — protein every meal Failure training has much higher energy demand
Sleep 9 hours minimum Recovery demand is significantly higher in Phase 2
Carry things with left hand Lifestyle habits built in Phase 1 must continue
LIFESTYLE PROTOCOL — CONTINUES FROM PHASE 1
HABIT ACTION
Carrying bags LEFT hand always
Lifting objects Left hand whenever possible
Sitting Stand + wall angels every 45 mins
Sleeping Back or left side only
Phone use Switch to left hand regularly
Phase 2 is where your goal physique is built. Trust the process, film everything, stay consistent, eat and sleep
enough. The wrestler physique you want is 2 years of THIS. ■