So now we are on Phase 2 for this theoretical newbie, who has likely gained quite a bit of strength and size. What now? Follow the continuation below. As I said, however, this Phase 2 is not quite as nice (or as technical) as what we do at Eclipse. That progression that we follow is true art, if you know how to use it of course. The following Phase 2 will suit you well, and I'm sure you will be satisfied with the results:

WEEK 7 - Note that we have now gone from a 5x5 to a 3x3 and we've dropped the Wednesday squats.

Workout 1 (monday) rest at least 5 min in-between squat and row sets.

Bench: 45x3, 70x3, 90x3

Squat: 130x3x3 (warmup 65x5, 95x2)

Row: 140x3x3 (no warmup since rows follow squats)

Workout 2 (wednesday)

Deadlift: 190x5x5 (keep doing the 5x5 here as per the Eclipse version)

Military press: 80x3x3

Pullups: Bodyweight +20lbs x3x3

Workout 3 (friday)

Bench: 85x3x3

Squat: 85x3, 115x3, 145x3

Row: 145x3x3 (again no warmup)

WEEK 8

Workout 1 (monday) rest at least 5 min in-between squat and row sets.

Bench: 45x3, 70x3, 95x3

Squat: 140x3x3 (warmup 65x5, 115x2)

Row: 150x3x3 (no warmup since rows follow squats)

Workout 2 (wednesday)

Deadlift: 200x5x5 (keep doing the 5x5 here as per the Eclipse version)

Military press: 85x3x3

Pullups: Bodyweight +25lbs x3x3

Workout 3 (friday)

Bench: 90x3x3

Squat: 85x3, 115x3, 155x3

Row: 155x3x3 (135x3 warmup)

WEEK 9

Workout 1 (monday) rest at least 5 min in-between squat and row sets.

Bench: 45x3, 70x3, 100x3

Squat: 150x3x3 (warmup 65x5, 115x2)

Row: 160x3x3 (no warmup since rows follow squats)

Workout 2 (wednesday)

Deadlift: 210x5x5 (keep doing the 5x5 here as per the Eclipse version)

Military press: 90x3x3

Pullups: Bodyweight +30lbs x3x3

Workout 3 (friday)

Bench: 95x3x3

Squat: 95x3, 135x3, 165x3

Row: 165x3x3 (135x3 warmup)

WEEK 10

Workout 1 (monday) rest at least 5 min in-between squat and row sets.

Bench: 45x3, 70x3, 105x3

Squat: 160x3x3 (warmup 65x5, 115x2)

Row: 170x3x3 (no warmup since rows follow squats)

Workout 2 (wednesday)

Deadlift: 220x5x5 (keep doing the 5x5 here as per the Eclipse version)

Military press: 95x3x3

Pullups: Bodyweight +35lbs x3x3

Workout 3 (friday)

Bench: 100x3x3

Squat: 95x3, 135x3, 175x3

Row: 175x3x3 (135x3 warmup)


So that is our theoretical end to a Phase 2. Not bad increases eh? Will you get them? Probably...if you eat enough and are consistant with your training, it is highly likely. Some things to note however: If you are an extremely slow gainer, you might need to decrease the jumps in squats from 10 to 5 lbs. You really won't know if this applies to you unless you have begun the program and are struggling immedately. But even the slowest gainer can hit these weights if he is simply eating enough and gaining weight like I've recommneded.

The next discussion will be a more advanced trainee.

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