1st Phase

Plan Details

The 1st Phase routine by KennySmith is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.

Plan Description

DL 405 Squat 280 Bench 270 OHP 155 Phase 1- Form focus Week 1 5x5 @ 75% main lifts LAST SET AMRAP ... Read More

DL 405 Squat 280 Bench 270 OHP 155 Phase 1- Form focus Week 1 5x5 @ 75% main lifts LAST SET AMRAP 3x8 @ 55% assistance Week 2 4x4 @ 80% 4x6 @ 65% Week 3 3x3 @ 85% 5x4 @ 70% Week 4 4x2 @ 90% 6x3 @ 75% Week 5 5x1 @ 95% 7x2 @ 80% Deadlift accessories- deficit DL, rack pulls, sumo DL Squat accessories- box squat, front squat, paused squat Bench accessories- paused bench, close grip bench, dumbbell bench OHP accessories- paused military press, push press, dumbbell press