Page 45 - Phasetwo

GUIDELINES

Maintenance: To maintain your current fitness
level/physique, perform 75% of the traiing volume &
intensity you performed to get to that level.

Strength building: Perform 4 days of weight training,
with a lower/upper body split to work on strength

and power focused movements, rather than
focusing on working specific muscle groups. Rep

range recommended: 1-6 reps. Ensure you are
scheduling adequate rest, and limiting your cardio at
this time. 41

Fat loss: Perform supersets with 45 second rest

periods. Incorporate one session of a metabolic
circuit per week as well as 2 HIIT sessions to help

increase your metabolic rate.