Phase One Overview
Main FocusYour 4-day training split: Chest & Back, Legs, Shoulders & Arms, and Core & Cardio plus the full supplement stack
Phase One runs four weeks. You'll train four days per week: Chest & Back (superset push-pull), Legs (squats and kettlebell swings), Shoulders & Arms (pressing, pull-ups, dips, and isolation work), then Core & Cardio (circuit-style HIIT with core movements). Each session uses superset blocks to keep workouts under 45 minutes. We also cover the full FreakMode supplement stack in this phase so you know exactly what to take and when.
Tips & Key Takeaways
- ✓The split is Chest & Back, Legs, rest day, Shoulders & Arms, Core & Cardio, then two rest days. This gives each muscle group a full week to recover.
- ✓Every workout follows the same structure: a heavy main block (5 reps, 5 supersets) followed by a higher-rep finishing block (10-12 reps, 3 supersets). Rest is 1 minute between supersets only.
- ✓Warm up before every session. 5 minutes of light movement and 2-3 warm-up sets before your working weight. Your joints need it.
- ✓Track your weights and reps from day one. You'll reference these numbers when we increase intensity in Phase Two.
- ✓The supplement stack lesson covers Test Freak 2.0, Ripped Freak 2.0, Achilles Freak pre-workout, Creatine HCL, and Greens Freak. Timing and dosing are covered in that video.
Up NextChest & Back