Goal: Build as much muscle mass as possible
Length: 2 Months
The second phase of the abercrombie workout is the muscle-building phase. This phase consists of a two month program that maximizes muscle growth through heavy-weight, low repetition training and increased caloric intake.
Unlike phase one, the muscle building phase is broken down into a three day split. A three day split requires the user to lift weights three days a week, ideally Monday, Wednesday, and Friday. Why only 3 days? Again, this is because muscle doesn’t grow while your working out, but rather while your recovering. By spending 4 days a week recovering, the body is able to maximize its recovery following an intense workout. By having this extra recovery time we’re able to make the largest possible size and strength gains.
However, working out three days a week doesn’t mean that phase two of theabercrombie workout is easy, in fact the workouts themselves are built around taking your body to failure. What’s Failure? “Failure” is an training term that means lifting untilyour muscles are unable to do another rep. By taking our muscles to this point we’re able to activate the most muscle tissue possible, which results in the largest mass gains.
To achieve the fitness model body we’ll be doing 3 sets per exercise, with each set consisting of four to six reps.
Now that we have covered the basics the muscle building-phase the abercrombie workout is broken down as follows:
- Monday: Chest, Back, Traps
- Wednesday: Triceps, Biceps, Shoulders
- Friday: Lower body, Forearms, Abs
*during the second phase of the abercrombie workout additional ab work is performed on the off days as part of the cardiovascular routine
| Exercise | Sets | Reps |
| Flat Bench Press | 3 | 4-6 |
| Incline Dumbbell Press | 3 | 4-6 |
| Decline Barbell Bench Press | 3 | 4-6 |
| Flat Bench Dumbbell Fly’s | 3 | 4-6 |
| Lat Pull-Downs | 3 | 4-6 |
| Dumbbell Shrugs | 3 | 4-6 |
| Seated Cable Rows | 3 | 4-6 |
| Exercise | Sets | Reps |
| Tricep Extensions (Rope) | 3 | 4-6 |
| Barbell Bicep Curls | 3 | 4-6 |
| Lying Tricep Extensions | 3 | 4-6 |
| Dumbbell Shoulder Press | 3 | 4-6 |
| Lateral Dumbbell Raises | 3 | 4-6 |
| Upright Rows | 3 | 4-6 |
| Tricep Dips | 3 | Failure |
| Exercise | Sets | Reps |
| Squats | 3 | 4-6 |
| Standing Calf Raises | 3 | 4-6 |
| Leg Extensions | 3 | 4-6 |
| Weighted Crunch | 3 | 14-16 |
| Cable Crunches | 3 | 14-16 |
| Knee Raises | 3 | Failure |
| Reverse Curls | 3 | 8-10 |
This workout is awesome!!! I am 3 days away from finishing the first phase of this workout. I can’t wait to start the second phase, but really it is the third phase I am looking most forward to!!
This one girl I have my eyes on said that I look more buff than before. I cannot thank the authors and this website enough for the progress I have been having lately. I will go through with this workout to the end!
For phase two how much weight is recommended? It says to use heavy weight but doesn’t go into much detail.
@marcos valdes
in phase 2, use a weight, that lets you be able to do just 6 reps, and not a single one more. pick up a dumbbell (or barbell or watever) do one rep and if you think, ‘i could propably do 5 of those’, then go ahead, and try do bust out that sixth one also. the last rep should really be nearly impossible. by showing your muscles their limits, you make them see, that they have to grow, so to speak.
also, keep a weight-journey. by writing down how much you’ve been able to lift on day x, not only can you look up, how much you should at least lift the next time, but it also shows you the progress you made from day x to day y, which is really motivating.
Hey Marcos what’s up? Use the amount of wieght where you reach failure at the indicated amount of reps. What I mean by that is if the rep range is 4-6 make sure you choose an appropriate weight that is heavy enough to reach falure at the given rep count. Simple. Also I would say if you have not reached failure during your set even though it says 4-6 go until you reach failure then up the weight on your next set so you can stay in the given rep range and still reach failure.
What ever weight fits you, as long as you cant lift more than 6 reps.
@marcos. When you are weight training, it varies depending on your strength. For phase two, you should lift so that your reps are 4-6 to failure. So if you can do more than 6 you should up your weight.
Marcos, test yourself. Put a little less than your max weight from Phase One, if its too light and you’re able to fly through the 3 sets, than you’re getting stronger and need to increase it until that very last rep of the last set is a struggle. Feel the burn
im in two weeks in this workout yeah !!!!
Is it fine if there’s a lag time between the bulking and cutting phase (I don’t have access to a gym for around 2 months)
Does anyone here has done the entire workout? did it work? ThanK YOu
Wow! this is it.This is what i wanted.By doing such routine workout i gonna have a great body.I really praise and thankful to the author of this workout routine.
How much time do you rest between sets for phase 2, (Hypertrophy 1-2 minutes or Strength 3-5 minutes)? Excellent workout guide, just about to start phase 2!