Phase 2, weeks 9 – 16, Build strength through progression

You’ll notice as you progress into this phase, that many of the “workout” exercises from phase 1 are now “warm-up” movements in phase 2. Phase 2 progresses with the next level of exercise selection with more frequent use of external weights compared to phase 2. This phase will promote the building of muscle and bone now that you have a sound foundation to build upon.

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Week 1 – 4: use an RPE of 7 for exercises where external weights are used.

Week 5 – 6: use an RPE of 8 for exercises where external weights are used.

Week 7 – 8: use an RPE of 9 for exercises where external weights are used.