“Phil’s situation was very unique, in that he works 12 to 15 hours on set, so that’s why I used supersets – it saves time and causes a release of a slew of hormones,” says Makan. It’s an upper and lower body split, and because he trains every day, there’s only three sets per exercise. “Phil always trained with the heaviest weight but with good form first,” says Makan. One really smart element in Makan’s training plan is what he calls “prehab work” – which were exercises to improve Winchester’s thoracic mobility (most guys have a limited range of movement), stability and ankle mobility. “This benefitted his squats and he was able to increase his depth, but this can benefit anyone as most guys’ ankles are way too tight,” says Makan. “I also worked Phil’s rotator cuff as most people wait until a shoulder injury to address their cuff muscles, but we worked them as you would any muscle group.” Makan also incorporated a lot of foam roller work in the plan. “It’s a must for soft tissue work and recovery.” Winchester trained Monday, Tuesday, Thursday, Friday, with Wednesday being a rest day.
By MH Staff - Posted on 28th March 2014
Follow Winchester’s training plan to build proper military muscle.
1 st Day
SUPERSET 1: Do two moves as a superset, with two minutes rest in between doing upper body stretching and mobility. Incline bench press x8 reps | Lat pull-downs x12 reps. SUPERSET 2: Do three supersets, with two minutes rest. One-arm row x8 reps each arm. | Cable crossover x12 reps. Followed by upper body stretches and mobility work. SUPERSET 3: Do three supersets, with two minutes rest. Wall slides x20 reps | External rotation x12 reps.
2 nd Day
SUPERSET 1: Do three sets, with one minutes rest after doing all three moves. Hip swings x15 per side | Glute bridge hold for a minute | Knee taps (with your back against a wall) x20 reps each leg. SUPERSET 2: Do three sets, with one minutes rest after doing all three moves. Squats x15 reps | Single leg dead lifts (no added weight) x15 reps | Side lunges (no added weight) x10 reps. After you’ve done both supersets, finish with three minutes on the foam roller.
3 rd Day
One minute of rest in-between sets except for the superset (one minute rest after doing one full superset). Dead lifts 3 sets x8 reps | Cuban press 3 sets x12 reps. SUPERSET: Dips and Reverse grip pull-ups | 3 sets until failure | Y-raises 3 sets x10 reps. Finish with three minutes on the foam roller.
4 th Day
Step-ups 3 sets of 15 reps | Bulgarian split squats 3 sets x10 reps | Nordic hamstrings 3 sets x12 reps | Knee taps 3 sets x20 reps.