FITNESS

3:3:1 — PHASE 4 WORKOUT PLAN

I really have a hard time believing that we are at the final week of the third phase already.

I have to say, I am really proud of many of you. Just the other day C.O.P. was saying how he has his best ever gains in arms and upper chest and we are only in the last week of the third phase of a 10 phase program.

I am, currently, rewriting phase 5…..SO JNYX GET YOUR ASS OUT OF HIBERNATION AND CHECK IN….but phase four is going to go ahead as planned. Tomorrow’s article will have the diet.

Remember, this is the workout that begins on the 16th. You have a full week to ask questions about the lifts or anything else. DO NOT GO IN BLIND. You have a week to study and learn this — walk into the gym next Monday knowing exactly what you have to do. Phase Four is a 4 day split phase. 4 day split is a notoriously complicated one and this 4 day split is peppered with the Wife Beater Fitness insanity that you have all come to love.

This phase and the second 4 day split phase (phase 9) are the hardest phases of the Raw Aggression program and with the foundation you have built in the first three phases, phase 4 is going to show you muscle gains like you never imagined before. Here it is boys, shit is about to get real. Keep in mind, sets with a “+” at the end include a drop set after the last set.

NOW GO FUCK THIS SHIT UP!

 

WB FITNESS RAW AGGRESSION PHASE FOUR

FOUR DAY SPLIT

Monday Back/Bi

 

  • Lat Pulldown 4×10+
  • Low Cable Row 4×10+
  • T-Bar Row 4×10
  • Bent Over 2DB Row 4×10
  • Barbell Curls 4×10+
  • Concentration Curls 4×10
  • Deadlift 4×12
  • 30 Min Cardio

 

Tuesday Chest/Tri

  • Incline Bench 4×15
  • Seated DB Triceps Extension 3×8
  • Flat Bench Press 4×15
  • Bent Over 2 DB Kickbacks 3×8
  • DB Chest Flyes 4×15
  • Triceps Cable Pushdowns 3×8+
  • Bench Press 1 to Failure (Min 10)
  • 30 Min Cardio

 

Wednesday Cardio/Abs

  • 1 Hour Cardio
  • Cable Crunch 4×25

 

Thursday: Legs

  • Laying Leg Curls 4×20+
  • Leg Extensions 4×20+
  • Romanian Deadlift (DB) 4×20
  • Leg Ext 4 sets of 20,15, 12, 12+ (Weight up as reps down)
  • Squats 4 sets of 20, 15, 12, 12
  • Leg Press 4×20+

 

Friday: Shoulders

  • Standing 2 DB Shoulder Press 4x 15, 12, 10, 8
  • Lat Raise 4x 15, 12, 10, 8
  • Bent Over DB Rows 4x 15, 12, 10, 8
  • Front Raise 4x 15, 12, 10, 8
  • Shrugs 4x 15, 12, 10, 8
  • Cardio 45 Min

 

Saturday: Cardio/Abs

 

  • 1 Hour Cardio
  • 4×25 Cable Curls
  • 4x 25 Side Oblique Crunches with Plate

 

Sunday: WBF Weekend Challenge/Active Rest