Phase 3: Strength (Weeks 12-15)

Phase Overview

GOAL: Build maximal strength, lower reps, heavier weights
DURATION: 4 weeks (after Week 11 deload)
BODY FAT: 19% → 16%
RPE TARGET: 8-9

Phase 3 Mindset

"I have built the muscle. Now I make it strong.
Heavy weight, perfect form. Respect the iron.
Every PR is earned. Nothing is given."

What Changes from Phase 2

+ Lower reps on main lifts (6-8 → 4-6)
+ Heavier weights (approaching heavy singles)
+ Longer rest periods (3+ min on compounds)
+ Slightly reduced total volume
+ Less metabolic work, more neural work
+ 5 sets on main lifts

Training Focus

Element	Phase 2	Phase 3
Main lift reps	6-8	4-6
Main lift sets	4	4-5
Accessory reps	8-12	6-10
Rest (compounds)	2-2.5 min	3-4 min
Intensity techniques	Yes	Minimal
RPE	8-9	8-9

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WEEKLY SCHEDULE

MONDAY:    Push A (Chest Emphasis)     ~65 min
TUESDAY:   Pull A (Back Width)          ~67 min
WEDNESDAY: Legs A (Quad Emphasis)       ~70 min
THURSDAY:  Push B (Shoulder Emphasis)   ~65 min
FRIDAY:    Pull B (Back Thickness)      ~68 min
SATURDAY:  Legs B (Posterior Emphasis)  ~70 min
SUNDAY:    REST

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PUSH A — Chest Emphasis

Workout

#	Exercise	Sets	Reps	Weight	Rest	RPE	Notes
1	Barbell Bench Press	5	4-5	175 lb	3 min	8-9	Heavy!
2	Incline Dumbbell Press	4	6-8	50 lb	2.5 min	8-9
3	Machine Chest Press	3	8-10	130 lb	90 sec	8-9
4	Cable Fly (low to high)	3	10-12	22.5 lb	60 sec	8-9
5	Seated DB Shoulder Press	3	6-8	40 lb	2 min	8-9
6	Dumbbell Lateral Raise	3	10-12	17.5 lb	60 sec	8-9
7	Close Grip Bench Press	3	6-8	135 lb	2 min	8-9	Heavy triceps
8	Tricep Pushdown	2	10-12	55 lb	60 sec	8-9

Bench Press Warm-Up:

Bar × 8 → 95 lb × 5 → 115 lb × 4 → 135 lb × 3 → 155 lb × 2 → Working sets

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PULL A — Back Width Emphasis

Workout

#	Exercise	Sets	Reps	Weight	Rest	RPE	Notes
1	Weighted Pull-ups	4	5-6	+10-15 lb	3 min	8-9	Add weight!
2	Barbell Row	5	5-6	165 lb	3 min	8-9	Heavy!
3	Lat Pulldown (close grip)	3	8-10	130 lb	90 sec	8-9
4	Seated Cable Row	3	8-10	130 lb	90 sec	8-9
5	Face Pulls	3	12-15	40 lb	60 sec	8
6	Barbell Curl	3	6-8	70 lb	75 sec	8-9	Heavy curls
7	Hammer Curl	2	8-10	35 lb	60 sec	8-9

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LEGS A — Quad Emphasis

Workout

#	Exercise	Sets	Reps	Weight	Rest	RPE	Notes
1	Barbell Back Squat	5	4-5	195 lb	3.5 min	8-9	Heavy!
2	Leg Press	4	8-10	270 lb	2.5 min	8-9
3	Walking Lunges	3	10 ea	40 lb	90 sec	8-9
4	Leg Extension	3	10-12	100 lb	60 sec	8-9
5	Lying Leg Curl	3	8-10	70 lb	75 sec	8-9
6	Standing Calf Raise	4	10-12	160 lb	75 sec	9
7	Hanging Leg Raise	3	12-15	BW	60 sec	8-9	Straight legs now

Squat Warm-Up:

Bar × 8 → 95 lb × 5 → 135 lb × 4 → 155 lb × 3 → 175 lb × 2 → Working sets

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PUSH B — Shoulder Emphasis

Workout

#	Exercise	Sets	Reps	Weight	Rest	RPE	Notes
1	Overhead Press (standing)	5	4-6	105 lb	3 min	8-9	Heavy!
2	Incline Barbell Press	4	6-8	135 lb	2.5 min	8-9
3	Weighted Dips	3	6-8	+10-15 lb	2.5 min	8-9	Add weight!
4	Cable Lateral Raise	3	10-12	15 lb	60 sec	8-9
5	Rear Delt Fly	3	10-12	25 lb	60 sec	8-9
6	Skull Crushers	3	8-10	60 lb	75 sec	8-9
7	Overhead Extension	2	10-12	45 lb	60 sec	8-9

OHP Warm-Up:

Bar × 8 → 55 lb × 5 → 65 lb × 4 → 85 lb × 2 → Working sets

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PULL B — Back Thickness Emphasis

Workout

#	Exercise	Sets	Reps	Weight	Rest	RPE	Notes
1	Deadlift	4	3-5	245 lb	4 min	8-9	HEAVY!
2	Chest Supported Row	4	6-8	80 lb	2 min	8-9
3	Single Arm DB Row	3	6-8 ea	75 lb	90 sec	8-9	Heavy
4	Wide Grip Lat Pulldown	3	8-10	130 lb	90 sec	8-9
5	Face Pulls	3	12-15	40 lb	60 sec	8
6	Preacher Curl	3	8-10	55 lb	60 sec	8-9
7	Concentration Curl	2	10-12	25 lb	60 sec	8-9

Deadlift Warm-Up:

135 lb × 5 → 165 lb × 4 → 185 lb × 3 → 205 lb × 2 → Working sets

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LEGS B — Posterior Emphasis

Workout

#	Exercise	Sets	Reps	Weight	Rest	RPE	Notes
1	Romanian Deadlift	4	6-8	185 lb	3 min	8-9	Heavy!
2	Front Squat	4	6-8	135 lb	2.5 min	8-9	Heavier
3	Bulgarian Split Squat	3	8 ea	45 lb	90 sec	8-9
4	Seated Leg Curl	3	8-10	70 lb	75 sec	8-9
5	Hip Thrust	4	8-10	185 lb	2 min	8-9	Heavy!
6	Seated Calf Raise	4	12-15	135 lb	60 sec	9
7	Ab Wheel	3	10-12	BW	60 sec	8-9
8	Pallof Press	2	12 ea	30 lb	60 sec	8	New

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PHASE 3 PROGRESSION GUIDE

Week-by-Week Strategy

Week 12: Establish Heavy Weights

- Use Phase 3 weights
- Focus on form with heavier loads
- Take full rest between sets
- RPE 8 (2 reps in reserve)

Week 13: Add Weight or Reps

- If you hit 5 reps, add 5 lb
- If you hit 4, try for 5 next week
- Building to heavy singles possible

Week 14: Push for Rep PRs

- Try to hit 5 reps at Week 13 weights
- This is peak strength week
- RPE 9 (1 rep in reserve)

Week 15: Test Day (Optional)

- Test heavy singles, doubles, or triples
- See "Testing Protocol" below
- Or continue regular training

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TESTING PROTOCOL (Week 15 Optional)

If you want to test your 1RM or 3RM:

Testing Day Structure

Bench Press Test (Push A Day)

Warm-up:
Bar × 10
95 lb × 5
115 lb × 4
135 lb × 3
155 lb × 2
175 lb × 1

Test:
185 lb × 1 (attempt)
If successful: 190 lb × 1
If successful: 195 lb × 1 (stop when form breaks)

Squat Test (Legs A Day)

Similar ramp-up to heavy single
Target: 205-225 lb × 1-3

Deadlift Test (Pull B Day)

Similar ramp-up
Target: 255-275 lb × 1-3

After Testing

Record your PRs. These are your new benchmarks.

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WEIGHT PROGRESSION TABLE

Target Weights by Week

Exercise	Week 12	Week 13	Week 14	Week 15
Bench Press	175×4	180×4	180×5	185×3
Squat	195×4	200×4	200×5	205-215×3
Deadlift	245×3	250×3	255×3	265-275×3
OHP	105×4	105×5	110×4	110×5
Barbell Row	165×5	170×5	175×5	180×5
RDL	185×6	185×7	195×6	195×7

Your Tracking (Fill In)

Exercise	Week 12	Week 13	Week 14	Week 15
Bench Press	_×	_×	_×	_×
Squat	_×	_×	_×	_×
Deadlift	_×	_×	_×	_×
OHP	_×	_×	_×	_×
Barbell Row	_×	_×	_×	_×
RDL	_×	_×	_×	_×

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STRENGTH PHASE TIPS

Heavy Lifting Requires:

1. FULL REST between sets (3-4 minutes)
   - Don't rush. Strength needs recovery.
   - Use a timer if needed.

2. PERFECT WARM-UP
   - More warm-up sets than before
   - Gradually ramp to working weight
   - Never go heavy cold

3. MENTAL PREPARATION
   - Visualize the lift before you do it
   - Get tight before every rep
   - Respect the weight

4. CONSERVATIVE PROGRESSION
   - 5 lb jumps on upper body
   - 5-10 lb jumps on lower body
   - Form > Weight

5. ADEQUATE RECOVERY
   - Sleep 8+ hours
   - Protein at every meal
   - Don't add extra training

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DELOAD WEEK (Week 16)

After Phase 3, take a deload. You've earned it.

Deload Protocol

Same exercises
Same weight OR 10-20% lighter
HALF the sets (5 sets → 2-3 sets)
RPE 6 (feels light)

This Deload is Important

After 15 weeks of consistent training, your body needs this. Don't skip it.

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END OF PHASE 3 CHECKLIST

Before moving to Phase 4, confirm:

□ Completed all 4 weeks (or testing week)
□ Hit significant PRs on main lifts
□ Weighted pull-ups/dips feel natural
□ Body composition visibly improved
□ Completed deload week
□ Ready for peak phase

Expected Results After Phase 3

• Weight: Down 8-10 lbs total from start
• Strength: Personal records on all lifts
• Body Fat: ~16-17%
• Appearance: Visible abs when flexed, muscle definition clear
• Confidence: High—you've proven what you can do

Strength Benchmarks (End of Phase 3)

Lift	Target
Bench Press	185 lb × 3
Squat	205-215 lb × 3
Deadlift	265-275 lb × 3
OHP	110 lb × 5
Pull-ups	8-10 reps or +15 lb × 6
Dips	10+ reps or +15 lb × 8

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For exercise instructions, see: 22-exercise-library.md Previous phase: 24-phase2-hypertrophy.md Next phase: 26-phase4-peak.md

Document created: December 2024 Part of the Wellness Guide Series