No Mercy - Phase 4

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No Mercy – Phase 4
Copyright © Jason Ferruggia. 2014
www.RenegadeInnerCircle.com

Phase 3 & 4 Changes
I’ve decided to extend No Mercy to four phases instead of three because I wanted to have the
last two be upper/lower/full/full like we did in Carnage. I totally forgot that that was my
intention when I wrote the first three phases.
My bad. So the updated periodization scheme for the final two phases is below.
For Phase 4 I bring the reps back up a bit just so you aren’t training too heavy for too many
weeks in a row. That would lead to burnout. Then we taper them down for the 1RM at the very
last week.
***
One of the major differences between No Mercy and Carnage is that we START with the
intro/deload week then progressively add volume and build up intensiveness over the next
three weeks.
So you have to be very smart, use great judgment and hold back the first week. It’s meant to be
a light intro week where you take it easy. It should be just like the Week 4 deloads you did in
Carnage. That means you have several reps left in the tank on every set. The following three
weeks are when you crank it up, peaking on Week 4 and then deloading on the first week of the
next phase.
For the incline press and the squat the periodization scheme will look like this:
Phase 1 Phase 2 Phase 3 Phase 4

Week 1-‐ Easy 10 Easy 8 Easy 5 Easy 5
Week 2-‐ 10RM 6RM 4RM 5RM
I’m not a fan of going too heavy on military presses due to safety issues. So they are placed
after the incline press and also done for slightly higher reps. The periodization scheme for the
military press will look like this:
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*For Phase 4 you are going to switch to a push press

If you want to do handstand pushups instead of military presses that is completely fine.
The periodization scheme for the deadlifts will look like this:

If you’re over 35 and beat up do this on the presses and squats:

If you’re over 35 and beat up do this on the deadlifts:


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The four days are split into:
Day 1-‐ Heavy Upper (Low Incline Press, Overhead Press)
Day 2-‐ Heavy Lower (Squat, Dead, Trap Bar Dead)
Day 3-‐ Rep Upper
Day 4-‐ Rep Lower/ Sprints/ Sled Work
The stressful exercises are done on the two heavy days. The two lighter days are very joint and
CNS friendly. This will keep you fresh and able to do whatever you want.
Miscellaneous Notes
Due to popular demand there is more direct arm work included in this program than there was
in Carnage. Summer’s coming. Suns out, guns out. I get it.
If you want the weekends completely off or can only train during the weeks it’s okay to train
Monday, Tuesday, Thursday and Friday instead of the way I have it laid out.
Even though the big exercises are listed as an RM we should all know by now that you are doing
a hard, clean set and not a true rep max. Keep in mind that you want to start light and give
yourself room to progress for 12 weeks. The great lifters never miss a weight and work up
slowly. If you kill yourself early on you won’t have a lot of room for progress over the remaining
weeks. Train hard but smart. Push the assistance work but always hold back on the four big
lifts.
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Heavy Upper Body Day Sets Reps Rest
1) Low Incline Press 3 5 60
2) Military Press 3 5 60
3) Neutral Grip Incline DB Row 3 6 60
4) EZ Bar Curl 2 8-‐10 60
Optional Finisher-‐ Jump rope for 10 minutes or KB Snatch

Soft Tissue Work
1) 30 Minute Walk
2) Rumble Roller on IT Band, Quads, Hip Flexors, Hamstrings, Adductors, Calves, Upper Back, Lats, Pecs,
Triceps-‐ 1 minute each
3) LAX Ball on Glutes-‐ 1 minute per side
4) LAX Ball on Forearm Flexors & Extensors-‐ 1 minute per side
5) Internal/ External Rotation w/ LAX ball in between spine and shoulder blade-‐ 10 per side
6) LAX Ball on Pecs-‐ 1 minute per side

Heavy Lower Body Day Sets Reps Rest
1) Box Jump* 3 3 60
2) Squat 3 5 60
3) Hang Clean** 3 6 60
4) Barbell Russian Twist*** 3 5 60
*Jump onto the box then STEP off. Do not jump off.
**With any type of implement you want. I’d recommend a log, neutral grip log bar, heavy sandbag or med ball.
***Set a bar in a corner like you’re gonna do a landmine exercise. Grab the end of the barbell and rotate at the hips (NOT THE
SPINE) while you lower the bar to your left hip. Repeat to the other side for the prescribed number of reps.
Optional Finisher-‐ Jump rope for 10 minutes or KB Swing
Sprints can be done as a second workout on this day 4-‐6 hours before or after training
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Trap Bar Deadlift Option Sets Reps Rest

1) Box Jump* 3 3 60
2) Trap Bar Deadlift 2 5 60
4) Barbell Russian Twist*** 4 8-‐10 60
*Jump onto the box then STEP off. Do not jump off.
** With any type of implement you want. I’d recommend a log, neutral grip log bar, heavy sandbag or med ball.
***Set a bar in a corner like you’re gonna do a landmine exercise. Grab the end of the barbell and rotate at the hips (NOT THE
SPINE) while you lower the bar to your left hip. Repeat to the other side for the prescribed number of reps.
Optional Finisher-‐ Jump rope for 10 minutes or KB Swing
Sprints can be done as a second workout on this day 4-‐6 hours before or after training

Mobility & Flexibility
1) Neck Flexion and Extension-‐ 20
2) Neck Rotation-‐ 20
3) Forward Shoulder Roll-‐ 15
4) Backward Shoulder Roll-‐ 15
5) Egyptian-‐ 10 in each direction
6) Shoulder Dislocation-‐ 20
7) Hip Circles-‐ 15 in each direction
8) Invisible Hurdle Drill-‐ 10 in each direction
9) Close Stance Squat-‐ 10 (pause at bottom for 3 sec)
10) Dynamic Hip Flexion-‐ 20
11) Alphabet w/ Ankles-‐ Write each letter w/ both sides
12) Hip Flexor Stretch-‐ 4 x 20 seconds per side
13) 90/90 Glute Stretch-‐ 30 seconds per side
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Full Body Day Sets Reps Rest
1a) Ring Pull Up 3 8 60
1b) Barbell Glute Bridge 3 10 60
1c) Flat DB Press 3 8 60
1d) L-‐ Sit on Rings 3 30 sec. 60
2) Rope Pushdown 2 12-‐15 60

Strongman Day Sets Reps Rest
1a) Pronated Sled Ring Row* 3 12-‐15 60
1b) Forward Sled Drag** 3 ALAP 60
1c) Overhead/ Farmers Walk Combo*** 3 40 sec. 60
1c) KB Swing 3 20 60
2) Sled Ring Curl 3 10-‐12 60
*Pull to your lower chest.
**Do neutral grip inverted rows or seated rope cable rows if you don’t have a long rope and sled. If you have a sled but no rope,
row the sled w/ rings or JGXT.
**Switch hands/positions at 20 seconds. Use a light KB for overhead and a heavy one for farmers.
***Use same weight as row and just go as far as you can. Stop short of death.

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Sprints – Optional session done 4-‐6 hours before, after or in place of strongman training
1) Jumping Jack-‐ 30 seconds
2) Flings-‐ 30 seconds
3) Overhead Squat-‐ 20
4) Ground on Fire Rapid Hopping in Place-‐ 20 seconds
5) High Ankle Hopping-‐ 20 seconds
6) Walking Lunge w/ Twist-‐ 5 per side
7) Walking Leg Kick/Toe Touch-‐ 10 per side
8) Walking Knee to Chest-‐ 10 per side
9) Butt Kick-‐ 10 per side
10) Side Shuffle-‐ 20 yards both directions
11) Arm Circles Forward-‐ 20
12) Arm Circles Backward-‐ 20
13) 5-‐7 Progressively Faster Warm Up Sprints of 30 Yards
14) 6-‐10 x 30-‐50 yard hill, beach or sled sprints -‐ 60-‐120 seconds rest

Mobility & Flexibility or Take Off
1) Neck Flexion and Extension-‐ 20
2) Neck Rotation-‐ 20
3) Forward Shoulder Roll-‐ 15
4) Backward Shoulder Roll-‐ 15
5) Egyptian-‐ 10 in each direction
6) Shoulder Dislocation-‐ 20
7) Hip Circles-‐ 15 in each direction
8) Invisible Hurdle Drill-‐ 10 in each direction
9) Close Stance Squat-‐ 10 (pause at bottom for 3 sec)
10) Dynamic Hip Flexion-‐ 20
11) Alphabet w/ Ankles-‐ Write each letter w/ both sides
12) Hip Flexor Stretch-‐ 4 x 20 seconds per side
13) 90/90 Glute Stretch-‐ 30 seconds per side

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1) Jump Rope-‐ 2 minutes (optional)
2) Shoulder Dislocations w/ Band or Broomstick-‐ 25
3) Pronated Band Pull Apart at Chest Height-‐ 12
4) Behind the Back Band Fly-‐ 10
5) Supinated Band Pull Apart at Navel Height-‐ 12
6) Kneeling Pushup-‐ 10
7) Scapular Wall Slide-‐ 12
8) Pushup Plus-‐ 20
9) Band Face Pull-‐ 12
10) Cat/ Camel-‐ 10
11) Slow Curl Up-‐ 3 x 5 sec. holds on each side
12) Bird/ Dog-‐ 5
13) YTWL-‐ 5 each
14) Handstand Hold-‐ 2 x 20-‐30 sec
15a) Front Lever Iso Hold-‐ 4 x 10 sec. x 30
15b) Planche Iso Hold-‐ 4 x 10 sec. x 30

1) Jump Rope-‐ 2 minutes (optional)
2) Lateral Walks w/ Band Around Knees and Slight Forward Lean-‐ 10 in each direction
3) Overhead Squat-‐ 10
4) Iso Hold Kneeling Side Plank/ Clam Combo-‐ 60 sec per side
5) Squat w/ Band Around Knees-‐ 10
6) Iso Hold Fire Hydrant-‐ 60 sec per side
7) Cat/ Camel-‐ 5
8) Cossack Squat-‐ 10 per side (hold onto something if necessary and sink lower on each rep)
9) Ankle Mobility Wall Drill-‐ 30 seconds per side
10) 3 Point Front Lunge Stretch-‐ 30 seconds per side
11) Hip Flexor Wall Mobility Drill-‐ 30 seconds per side
12) 90/90 Glute Stretch-‐ 30-‐60 seconds per side
13) Bridge & Reach-‐ 10 (glute bridge and reach across body with one arm to opposite side)
14) Shoulder Dislocations w/ Band or Broomstick
15) Supinated (Palms Up) Band Pull Apart at Chest Height-‐ 20
16) Downward Dog Pumping Calf Stretch-‐ 10 per side

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Heavy Upper-‐ Monday Sets Reps Rest

1) Low Incline Press 3 5 60
2) Military Press 3 5 60
3) Neutral Grip Incline DB Row 3 6 60
4) EZ Bar Curl 2 8-‐10 60
Optional Finisher-‐ Jump rope for 10 minutes or KB Snatch
Heavy Lower-‐ Wednesday Sets Reps Rest

1) Box Jump* 3 3 60
2) Squat 3 5 60
4) Barbell Russian Twist*** 3 5 60

Trap Bar Deadlift Option Sets Reps Rest
1) Box Jump* 3 3 60
2) Trap Bar Deadlift 2 5 60
4) Barbell Russian Twist*** 4 8-‐10 60

Full Body Day Sets Reps Rest
1a) Ring Pull Up 3 8 60
1b) Barbell Glute Bridge 3 10 60
1c) Flat DB Press 3 8 60
1d) L-‐ Sit on Rings 3 30 sec. 60
2) Rope Pushdown 2 12-‐15 60

Strongman Day Sets Reps Rest
1a) Pronated Sled Ring Row* 3 12-‐15 60
1b) Forward Sled Drag** 3 ALAP 60
1c) Overhead/ Farmers Walk Combo*** 3 40 sec. 60
1c) KB Swing 3 20 60
2) Sled Ring Curl 3 10-‐12 60

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No Mercy - Phase 4

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No Mercy - Phase 4

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Phase 1 Phase 2 Phase 3 Phase 4

Phase 1 Phase 2 Phase 3 Phase 4

Phase 1 Phase 2 Phase 3 Phase 4

Phase 1 Phase 2 Phase 3 Phase 4

Phase 1 Phase 2 Phase 3 Phase 4

The four days are split into:

Day 1-‐ Heavy Upper (Low Incline Press, Overhead Press)

Day 2-‐ Heavy Lower (Squat, Dead, Trap Bar Dead)

Day 3-‐ Rep Upper

Day 4-‐ Rep Lower/ Sprints/ Sled Work

Trap Bar Deadlift Option Sets Reps Rest

Heavy Upper-‐ Monday Sets Reps Rest

Heavy Lower-‐ Wednesday Sets Reps Rest

S-ar putea să vă placă și

No Mercy - Phase 4

Încărcat de

Informații document

Titlu original

Drepturi de autor

Formate disponibile

Partajați acest document

Partajați sau inserați document

Opțiuni de partajare

Vi se pare util acest document?

Este necorespunzător acest conținut?

Drepturi de autor:

Formate disponibile

No Mercy - Phase 4

Încărcat de

Drepturi de autor:

Formate disponibile

Phase 1 Phase 2 Phase 3 Phase 4

Phase 1 Phase 2 Phase 3 Phase 4

Phase 1 Phase 2 Phase 3 Phase 4

Phase 1 Phase 2 Phase 3 Phase 4

Phase 1 Phase 2 Phase 3 Phase 4

The four days are split into:

Day 1-­‐ Heavy Upper (Low Incline Press, Overhead Press)

Day 2-­‐ Heavy Lower (Squat, Dead, Trap Bar Dead)

Day 3-­‐ Rep Upper

Day 4-­‐ Rep Lower/ Sprints/ Sled Work

Trap Bar Deadlift Option Sets Reps Rest

Heavy Upper-­‐ Monday Sets Reps Rest

Heavy Lower-­‐ Wednesday Sets Reps Rest

S-ar putea să vă placă și

Day 1-‐ Heavy Upper (Low Incline Press, Overhead Press)

Day 2-‐ Heavy Lower (Squat, Dead, Trap Bar Dead)

Day 3-‐ Rep Upper

Day 4-‐ Rep Lower/ Sprints/ Sled Work

Heavy Upper-‐ Monday Sets Reps Rest

Heavy Lower-‐ Wednesday Sets Reps Rest