Serious Growth Variant 2 This is the second option of the Serious Growth program.

It should only be performed by the few who believe they can achieve in such a program. I will not post variant 3... I'm sorry training 3 times a day is insane! P.S. Add hamstrings and warmup at your discretion. Phase One Cycle A [Endurance] 13-15 Repetitions Cycle B [Strength] 10-12 Repetitions Cycle C [Power] 8-10 Repeitions

Variant 2 Phase 1

Day 1

Day 2 43 Min

Day 3 43.5 Min

Day 4 42 Min

Day 5 40 Min

Day 6 40.5 Min

App Time 44.5 Min

(8) DELTS (8) DELTS (8) DELTS Workout 1 (12) BACK (12) BACK (12) BACK (4) TRAPS (4) TRAPS (4) TRAPS ( ) =Sets (12) CALF (12) CALF (12) CALF (12) TRIS (4) TRIS (12) TRIS App Time 44.5 Min 38 Min 42.5 Min 35 Min 41.5 Min 33.5 Min Workout 2 (12)CHEST (12)THIGH (12)CHEST (12)THIGH (12)CHEST (12)THIGH ( ) =Sets (12)BICEP (12) ABS (12) BICEP (5) ABS (12) BICEP (5) ABS Rest Per 90 Seconds 90 Seconds 90 Seconds 90 Seconds 90 Seconds 90 Seconds Cycle C Power 8-10 Reps Cycle A Cycle A Cycle B Cycle B Cycle C Number of Endurance Endurance Strength Strength Power Repetitions 13-15 Reps 13-15 Reps 10-12 Reps 10-12 Reps 8-10 Reps

Twelve set bodypart, use 4 sets of 3 exercises. Eight set bodypart, use 4 sets of 2 exercises. Five set bodypart, use 3 sets on 1 exercise, and 2 sets on another exercise. Four set bodypart, use 4 sets of 1 exercise. Go to Phase 2 after 3 weeks training on Phase 1.

Phase Two

Cycle A [Endurance] 10-12 Repetitions Cycle B [Strength] 8-10 Repetitions Cycle C [Power] 5-7 Repeitions

Variant 2 Phase 2

Day 1

Day 2 40 Min (6) DELTS

Day 3 38 Min

Day 4 38 Min

Day 5 37 Min

Day 6 38 Min

App Time 40 Min

(6) (6) DELTS (9) (9) DELTS Workout 1 (9) BACK (3) TRAPS BACK BACK (3) ( ) =Sets (9) CALF (3) TRAPS (9) CALF (9) CALF TRAPS (9) TRIS (9) TRIS (9) TRIS App Time 40 Min Workout 2 ( ) =Sets Rest Per 39 Min 39 Min (9) CHEST (9) BICEP 38 Min (9) THIGH (7) ABS 38.5 Min 36.5 Min (9) (9) CHEST THIGH (9) (7) ABS BICEP 120 120 Seconds Seconds

(9) CHEST (9) THIGH (9) BICEP (7) ABS 120 Seconds 120 Seconds

120 120 Seconds Seconds

Cycle A Cycle A Cycle B Cycle B Cycle C Cycle C Number of Endurance Endurance Strength Strength Power Power Repetitions 10-12 Reps 10-12 Reps 8-10 Reps 8-10 Reps 5-7 Reps 5-7 Reps

Nine set bodypart, use 3 sets of 3 exercises. Seven of six set bodyparts, use 4 or 3 sets of 1 exercises, and 3 sets on another. Three set bodypart, use 3 sets on 1 exercise. Go to Phase 3 after 3 weeks training on Phase 2.

Phase Three

Cycle A [Endurance] 13-15 Repetitions Cycle B [Strength] 10-12 Repetitions Cycle C [Power] 8-10 Repeitions

Variant 2 Phase 3

Day 1

Day 2 39 Min

Day 3 44 Min (4) BACK (4) CHEST (4) BICEP (4) CALF 38 Min

Day 4 44 Min (4) BACK (4) CHEST (4) BICEP (4) CALF 38 Min (4) DELTS (4) TRICEP (4) THIGHS 180 Seconds

Day 5

Day 6

App Time 45 Min

42.5 Min 42.5 Min (4) BACK (4) CHEST (3) BICEP (3) CALF (4) DELTS (4) TRICEP (4) THIGHS 180 Seconds (4) BACK (4) CHEST (3) BICEP (3) CALF (4) DELTS (4) TRICEP (4) THIGHS 180 Seconds

Workout 1 ( ) =Sets

(7) CHEST (7) THIGHS (7) BICEP (4) ABS

App Time 45 Min

44 Min (6) DELTS

36.5 Min 36.5 Min

(4) DELTS Workout 2 (7) BACK (4) (3) TRAPS ( ) =Sets (7) CALF TRICEP (4) (6) TRICEP THIGHS Rest Per 180 Seconds 180 Seconds 180 Seconds

Cycle B Cycle B Cycle A Cycle A Cycle C Cycle C Number of Strength Strength Endurance Endurance Power Power Repetitions 10-12 10-12 13-15 Reps 13-15 Reps 8-10 Reps 8-10 Reps Reps Reps

Seven of six set bodyparts, use, use 4 or 3 sets of 1 exercises, and 3 sets on another. Four or three set bodypart, use 4 or 3 sets of 1 exercises. Go to Phase 4 after 3 weeks training on Phase 3.

Phase Four

Cycle A [Endurance] 10-12 Repetitions Cycle B [Strength] 8-10 Repetitions Cycle C [Power] 5-7 Repeitions

Variant 2 Phase 4

Day 1

Day 2 40 Min (6) DELTS

Day 3 38 Min

Day 4 38 Min

Day 5 42 Min

Day 6 42 Min

App Time 40 Min

(6) DELTS (9) CHEST Workout 1 (3) TRAPS (9)CHEST (3) ( ) =Sets (9) BICEP TRAPS (9) BICEP (9) (9) TRICEP TRICEP App Time 40 Min 39 Min 39 Min 38 Min

(4) (4) BACK BACK (4) (4) CHEST CHEST (3) (3) BICEP BICEP (3) CALF (3) CALF 38.5 Min 36.5 Min (4) DELTS (4) TRICEP (4) THIGHS

(4) DELTS (9) THIGH (9) Workout 2 (9) BACK (9) BACK (4) THIGH ( ) =Sets (9) CALF (9) CALF TRICEP (3) ABS (3) ABS (4) THIGHS Rest Per 120 Seconds 120 Seconds 120 Seconds

120 120 120 Seconds Seconds Seconds

Cycle B Cycle A Cycle A Cycle B Cycle C Cycle C Number of Strength Endurance Endurance Strength Power Power Repetitions 8-10 10-12 Reps 10-12 Reps 8-10 Reps 5-7 Reps 5-7 Reps Reps

Nine set bodypart, use 3 sets of 3 exercises. Four or three set bodypart, use 4 or 3 sets of 1 exercises. Go to Phase 5 after 3 weeks training on Phase 4.

Phase Five

Cycle A [Endurance] 13-15 Repetitions Cycle B [Strength] 10-12 Repetitions Cycle C [Power] 8-10 Repeitions

Variant 2 Phase 5

Day 1

Day 2 45 Min (6) DELTS

Day 3 44 Min

Day 4 44 Min (6) DELTS (3) TRAPS (9) TRICEP 38 Min

Day 5

Day 6

App Time 45 Min

42.5 Min 42.5 Min (4) BACK (4) CHEST (3) BICEP (3) CALF (4) BACK (4) CHEST (3) BICEP (3) CALF (4) DELTS (4) TRICEP (4) THIGHS 180 Seconds

Workout 1 ( ) =Sets

(9) CHEST (3) TRAPS (9) (9) BICEP BICEP (9) TRICEP (9) CHEST 39.5 Min 38 Min

App Time 39.5 Min

36.5 Min 36.5 Min

(9) Workout 2 (9) BACK THIGHS ( ) =Sets (9) CALF (3) ABS 180 Seconds 180 Seconds

(4) DELTS (9) (9) (4) BACK THIGH TRICEP (9) CALF (3) ABS (4) THIGHS 180 180 180 Seconds Seconds Seconds

Rest Per

Cycle B Cycle B Cycle A Cycle A Cycle C Cycle C Number of Strength Strength Endurance Endurance Power Power Repetitions 10-12 10-12 13-15 Reps 13-15 Reps 8-10 Reps 8-10 Reps Reps Reps

Nine set bodypart, use 3 sets of 3 exercises. Four or three set bodypart, use 4 or 3 sets of 1 exercises. Go to Phase 6 after 3 weeks training on Phase 5.

Phase Six

Cycle A [Endurance] 10-12 Repetitions Cycle B [Strength] 8-10 Repetitions Cycle C [Power] 5-7 Repeitions

Variant 2 Phase 6

Day 1

Day 2 43 Min (4) DELTS

Day 3 37 Min

Day 4 42 Min

Day 5

Day 6

App Time 40 Min

36.5 Min 42 Min

(4) (4) (4) DELTS (4) DELTS Workout 1 (4) BACK (1) TRAPS BACK (1) BACK (1) ( ) =Sets (4) CALF (4) CALF TRAPS (4) CALF TRAPS (4) TRIS (4) TRIS (4) TRIS App Time 37.5 Min 44 Min 37 Min 43.5 Min 37 Min (4) CHEST (4) BICEP 5 min 43 Min (4) THIGH (3) ABS 5 min

(4) CHEST (4) THIGH (4) (4) Workout 2 CHEST THIGH ( ) =Sets (4) BICEP (3) ABS (4) BICEP (3) ABS Rest Per 5 min 5 min 5 min 5 min

Cycle A Cycle A Cycle B Cycle B Cycle C Cycle C Number of Endurance Endurance Strength Strength Power Power Repetitions 10-12 Reps 10-12 Reps 8-10 Reps 8-10 Reps 5-7 Reps 5-7 Reps

Choose one exercise for each bodypart. Change the exercise used for each bodypart throughout the week. You've finished the 18 week cycle.

Codes and Design by John C. Monteiro