Rhidiculous Advanced Lifting, Phase 3 - Week 9-12

Looking to push yourself to the next level of training? Then this is the program for you!

My Rhidiculous Advanced Lifting (RAL) Program will lead you through multiple progressive 4 weeks phases, designed with a tempo progressive overload training style to demand muscular strength and endurance gains. This program follows different splits as you work through the program.

In phase 3 (weeks 9-12) we will follow a Push, Legs, Pull training split with every other week including either a Progress Test or Full Body lift and then either a core training or EMOM.

This program can be used at the gym or at home if you have the following equipment:

• Barbell
• Weight Plates
• Dumbbells
• Bench
• Squat Rack
• Resistance Bands or Cable Machine

*Modifications can be made if you do not have all of the equipment above.