Phase 2 - Weight Training
Goal: Build as much muscle mass as possible
Length: 2 Months
The second phase of the abercrombie workout is the muscle-building phase. This phase consists of a two month program that maximizes muscle growth through heavy-weight, low repetition training and increased caloric intake.
Unlike phase one, the muscle building phase is broken down into a three day split. A three day split requires the user to lift weights three days a week, ideally Monday, Wednesday, and Friday. Why only 3 days? Again, this is because muscle doesn't grow while your working out, but rather while your recovering. By spending 4 days a week recovering, the body is able to maximize its recovery following an intense workout. By having this extra recovery time we're able to make the largest possible size and strength gains.
However, working out three days a week doesn't mean that phase two of the abercrombie workout is easy, in fact the workouts themselves are built around taking your body to failure. What's Failure? "Failure" is an training term that means lifting until your muscles are unable to do another rep. By taking our muscles to this point we're able to activate the most muscle tissue possible, which results in the largest mass gains.
To achieve the fitness model body we'll be doing 3 sets per exercise, with each set consisting of four to six reps.
Now that we have covered the basics the muscle building-phase the abercrombie workout is broken down as follows:
- Monday: Chest, Back, Traps
- Wednesday: Triceps, Biceps, Shoulders
- Friday: Lower body, Forearms, Abs
| Exercise | Sets | Reps |
| Flat Bench Press | 3 | 4-6 |
| Incline Dumbbell Press | 3 | 4-6 |
| Decline Barbell Bench Press | 3 | 4-6 |
| Flat Bench Dumbbell Fly's | 3 | 4-6 |
| Lat Pull-Downs | 3 | 4-6 |
| Dumbbell Shrugs | 3 | 4-6 |
| Seated Cable Rows | 3 | 4-6 |
| Exercise | Sets | Reps |
| Tricep Extensions (Rope) | 3 | 4-6 |
| Barbell Bicep Curls | 3 | 4-6 |
| Lying Tricep Extensions | 3 | 4-6 |
| Dumbbell Shoulder Press | 3 | 4-6 |
| Lateral Dumbbell Raises | 3 | 4-6 |
| Upright Rows | 3 | 4-6 |
| Tricep Dips | 3 | Failure |
| Exercise | Sets | Reps |
| Squats | 3 | 4-6 |
| Standing Calf Raises | 3 | 4-6 |
| Leg Extensions | 3 | 4-6 |
| Weighted Crunch | 3 | 14-16 |
| Cable Crunches | 3 | 14-16 |
| Knee Raises | 3 | Failure |
| Reverse Curls | <3 | 8-10 |
Now that we've got the weight training portion of phase two complete let's move on to the cardio portion: Cardio - Phase Two.
