Week 9 - Strength Phase Begins (Month 3!)

🎯 Week 9 Objectives

6-10 rep range Heavier weights Intro to supersets

New Rep Range!

Month 3 drops the rep range to 6-10 on compound lifts. This means HEAVIER weights. Take longer rest (90-150 sec) and focus on STRENGTH.

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🔄 Month 3 Changes

Parameter	Month 2	Month 3
Compound rep range	8-12	6-10
Isolation rep range	12-15	10-15
Rest (compounds)	90 sec	120-150 sec
Rest (isolation)	60 sec	60-90 sec
New technique	Drop sets	Supersets

What is a Superset?

Perform two exercises back-to-back with no rest:

1. Exercise A (e.g., Bench Press)
2. Immediately → Exercise B (e.g., DB Flyes)
3. THEN rest 90-120 seconds
4. Repeat

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🏋️ Day 1: Push - STRENGTH FOCUS

Exercise Selection Changes

Old Exercise	New Exercise	Reason
Same	Same	Building on foundation
+ Dumbbell Flyes	Added	Superset with Incline Press

Full Workout

Exercise	Sets	Reps	Rest	Notes
Barbell Bench Press	4	6-8	150 sec	HEAVY - add 5kg from Week 8
Incline DB Press	4	8-10	-	SUPERSET with...
↳ Incline DB Flyes	4	12-15	90 sec	...Flyes
Seated DB Shoulder Press	4	8-10	120 sec	Add weight
Lateral Raises	4	12-15	60 sec	SUPERSET with...
↳ Front Raises	4	12-15	60 sec	...Front raises
Tricep Dips	3	8-12	90 sec	NEW - Bodyweight or weighted
Tricep Pushdowns	3	12-15	60 sec	Standard

Superset Example

Incline DB Press × 10 → (no rest) → Incline DB Flyes × 12 → REST 90 sec
Incline DB Press × 9 → (no rest) → Incline DB Flyes × 12 → REST 90 sec
Incline DB Press × 9 → (no rest) → Incline DB Flyes × 11 → REST 90 sec
Incline DB Press × 8 → (no rest) → Incline DB Flyes × 10 → DONE

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🏋️ Day 2: Pull - STRENGTH FOCUS

Full Workout

Exercise	Sets	Reps	Rest	Notes
Barbell Rows	4	6-8	150 sec	HEAVY - add 5kg
Weighted Pull-ups	4	6-10	120 sec	NEW - Add weight or use band assist
Lat Pulldowns	4	8-10	-	SUPERSET with...
↳ Straight Arm Pulldowns	4	12-15	90 sec	...Straight arm
Seated Cable Rows	4	8-10	90 sec	Standard
Face Pulls	3	15-20	60 sec	Shoulder health
Barbell Curls	3	8-10	75 sec	Heavier
Incline DB Curls	3	10-12	60 sec	NEW - Full stretch

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🏋️ Day 3: Legs - STRENGTH FOCUS

Full Workout

Exercise	Sets	Reps	Rest	Notes
Barbell Back Squat	4	6-8	180 sec	HEAVY - add 5-10kg
Romanian Deadlifts	4	8-10	120 sec	Heavier than Month 2
Leg Press	4	8-10	-	SUPERSET with...
↳ Leg Extensions	4	12-15	90 sec	...Extensions
Leg Curls	4	10-12	-	SUPERSET with...
↳ Glute Bridges	4	15-20	90 sec	...Bridges
Walking Lunges	3	10 each	90 sec	Heavier DBs
Calf Raises	4	15-20	45 sec	Standard

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💪 Weight Selection for 6-8 Reps

Use approximately 85-90% of your 1RM (one rep max) OR:

Estimation Method

Your 10-rep max	Estimated 6-8 rep weight
60kg	67-70kg
70kg	78-82kg
80kg	89-93kg
90kg	100-105kg
100kg	111-117kg

Weight Selection

If you could do 10 reps with a weight last month, add 10-15% for your new 6-8 rep working weight.

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📝 Week 9 Workout Log

Day 1 - Push

Exercise	Weight	S1	S2	S3	S4
Bench Press
Incline Press + Flyes (SS)	/
Shoulder Press
Lat Raise + Front Raise (SS)	/
Tricep Dips				N/A
Tricep Pushdowns				N/A

Day 2 - Pull

Exercise	Weight	S1	S2	S3	S4
Barbell Rows
Weighted Pull-ups
Lat PD + Straight Arm (SS)	/
Cable Rows
Face Pulls				N/A
Barbell Curls				N/A
Incline DB Curls				N/A

Day 3 - Legs

Exercise	Weight	S1	S2	S3	S4
Squat
RDL
Leg Press + Extensions (SS)	/
Leg Curls + Glute Bridges (SS)	/
Lunges				N/A
Calf Raises

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✅ Week 9 Checklist

• Lifted heavier with lower reps (6-8)
• Performed supersets correctly
• Took longer rest on compound lifts
• No form breakdown with heavier weights
• Feeling stronger!

Week 9 Complete?

Welcome to the strength phase! The heavier weights will build dense, powerful muscle. Continue to Week 10 where we add more advanced techniques!