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Build Your Best Physique Weeks 13 to 18

If you’ve been following along for the past few months you’re well entrenched in the Build Your Best Physique programs weeks 1 to 6 and weeks 7 to 12. If it’s been working for you and you’ve enjoyed the program then by all means don’t change a thing. Keep going. But if you’re ready to shift gears or have hit a plateau then this phase is for you.

After a week of either downshifting your intensity or a few days entirely off from training altogether you’ll be ready to go to the next level. This phase is unique in the way of intensity and pace. You’ll be supersetting exercises in such a way to maximize your time and effort.

As with all phases there are a few rules to follow in addition to the ones we’ve already covered.

  • You’ll be once again hitting every body part twice per week with four workouts per week.
  • Go with no more than two training days in a row. For example, you can schedule training on Monday, Tuesday, Thursday, and Friday of each week.
  • All exercises will be supersetted: done back-to-back with little-to-no rest. This will up your intensity dramatically.
  • Rest 60 to 90 seconds after each superset. This will be a challenge at first, but be patient.
  • Exercises are paired up for ease of availability for most common gym set-ups so you can complete your workouts without much frustration of others “stealing” your stations.
  • Your strength levels may dip a bit due to the superset style training, but give it time. Your strength will soar after a week or so. Just be sure to stay in the proper rep ranges.
  • Always push to progress the right way.

The Best Physique Program Weeks 13 to 18

Workout 1

*Perform 1 set for a warm up of 15 reps with a light weight and then go for 3 sets of 6-8 reps each.

Superset:
Incline bench barbell press
Medium-grip pull up

Superset:
Flat bench dumbbell press
Barbell or dumbbell bent-over row

Superset:
Seated dumbbell side lateral raise
Standing barbell shoulder press

Superset:
Floor ab crunch
Hanging leg raise

Workout 2

*Perform 1 set for a warm up of 15 reps with a light weight and then go for 3 sets of 6-8 reps each.

Superset:
Standing calf raise
Barbell back squat

Superset:
Barbell or dumbbell lunge
Lying or seated leg curl

Superset:
Barbell curl
Weighted parallel triceps dip

Workout 3

*Perform 1 set for a warm up of 15 reps with a light weight and then go for 3 sets of 10-12 reps each.

Superset:
Incline bench dumbbell press
Wide-grip pull up

Superset:
Flat bench barbell press
T-bar or barbell row

Superset:
Wide-grip barbell upright row
Seated dumbbell shoulder press

Superset:
Incline sit-up
Lying leg raise

Workout 4

*Perform 1 set for a warm up of 15 reps with a light weight and then go for 3 sets of 10-12 reps each.

Superset:
Seated calf raise
Leg press

Superset:
Barbell front squat
Barbell Romanian deadlift

Superset:
Dumbbell curl
Lying barbell triceps extension

***

List of the entire program:

Best Physique Introduction

Phase 1

Phase 2 

Phase 3

Bodyweight options

By Brad Borland

Cancer Survivor, Military Veteran, University Lecturer, Strength Coach, Natural Drug-Free Bodybuilder, Husband, Father

2 replies on “Build Your Best Physique Weeks 13 to 18”

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