Phase 3 - Growth (recommended duration 3 weeks)


Workouts in phase 3 aim to induce greater hormonal responses than other training phases, making it great for body fat reduction as well as hypertrophy. This phase applies increased intensity and volume in order to elicit gains in muscle hypertrophy and muscle strength. Phase 3 is very demanding and it is critical that you have successfully completed phases 1 and 2 before attempting.


  • Maximal strength
  • Muscle hypertrophy
  • Cardio Strength
  • Enhance Fat-burning

Special Instructions:

*In the resistance portion, you are to perform each exercise in consecutive order resting no more than 30 seconds between exercises. Perform 3 circuits resting 1 minute after completion of each one.

Phase 3 introduces high intensity cardio. This type of training is intended for individuals who are more advanced and have already built a very strong cardio respiratory base. This style of training is not for beginners or intermediates! Two High Intensity Training sessions per week are sufficient for inducing physiological adaptations and performance gains without causing excessive stress long term. Therefore, you’ll use this training protocol sparingly to avoid overtraining. Workout A is to be completed twice per week and workout B is to be performed once per week. Try to perform each cardio workout on days when you are not resistance training. Adjust the speed and/or tension of your cardio machine to achieve the desired heart rate (HR).

Smooth Fitness | Treadmills & Ellipticals

© 2000-2014, Smooth Fitness™
Smooth Fitness is a Registered Trademark of Smooth Fitness, LLC.