This phase focuses on activating and recruiting all of your muscles by teaching your body the correct form and creating a mind-muscle connection with every movement. Movements are performed in a slow tempo to allow the right signal to be sent to the brain while using moderate weights in order to avoid injury.

This phase focuses on building your endurance level and improve your cardiovascular system. All movements are performed in a fast tempo and will also involve supersets in order to provide a good challenge for the heart.

This phase focuses on building muscle mass. Movements are performed with heavy weights, low repetitions, and a fast tempo. This is the phase that you will put on a lot more lean muscle mass.

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