Tempo Training: Muscle Building

Overview

Tempo training assigns a specific speed to each phase of a rep. A tempo of 3-1-2-0 means: 3 seconds lowering, 1 second pause at the bottom, 2 seconds lifting, 0 seconds pause at the top. This program uses tempos ranging from moderate to brutally slow. The result is more time under tension, better muscle fiber recruitment, and growth in places you did not know could grow.

You will use 50-70% of your normal working weight. That sounds light until you try a 5-second eccentric on a Romanian deadlift. Train 4 days per week on an upper/lower split.

Tempo Notation

All exercises list tempo as 4 numbers: Eccentric - Pause at Bottom - Concentric - Pause at Top. Example: 4-1-2-0.

Phase 1: Introduction to Tempo (Weeks 1-3)

Day 1 — Upper Body A

• •Bench Press (3-1-2-0): 4x8 (90s rest)
• •Dumbbell Row (3-1-2-0): 4x8 per arm (60s rest)
• •Incline Dumbbell Press (3-0-2-1): 3x10 (60s rest)
• •Cable Row (3-1-2-1): 3x10 (60s rest)
• •Lateral Raises (3-0-2-1): 3x12 (45s rest)
• •Tricep Pushdown (3-0-2-0): 3x12 (45s rest)
• •Dumbbell Curl (3-1-2-0): 3x10 (45s rest)

Day 2 — Lower Body A

• •Back Squat (4-1-2-0): 4x6 (2min rest)
• •Romanian Deadlift (4-1-2-0): 3x8 (90s rest)
• •Leg Press (3-1-2-0): 3x10 (90s rest)
• •Walking Lunges (3-0-2-0): 3x10 per leg (60s rest)
• •Leg Curl (3-1-2-0): 3x10 (60s rest)
• •Calf Raise (3-2-2-1): 4x12 (45s rest)

Day 3 — Upper Body B

• •Overhead Press (3-1-2-0): 4x8 (90s rest)
• •Weighted Pull-Ups (3-1-2-0): 4x6 (90s rest)
• •Dumbbell Bench Press (3-0-2-1): 3x10 (60s rest)
• •Chest-Supported Row (3-1-2-1): 3x10 (60s rest)
• •Rear Delt Flyes (3-0-2-1): 3x12 (45s rest)
• •Overhead Tricep Extension (3-0-2-0): 3x12 (45s rest)
• •Hammer Curls (3-1-2-0): 3x10 (45s rest)

Day 4 — Lower Body B

• •Front Squat (4-2-2-0): 4x6 (2min rest)
• •Hip Thrust (3-2-2-1): 4x8 (90s rest)
• •Bulgarian Split Squat (3-1-2-0): 3x8 per leg (60s rest)
• •Leg Extension (3-1-2-1): 3x12 (60s rest)
• •Nordic Hamstring Curl (5-0-1-0): 3x5 (90s rest)
• •Seated Calf Raise (4-2-2-1): 3x15 (45s rest)

Phase 2: Extreme Tempo (Weeks 4-6)

Slow everything down further. Drop weight by another 10%. These sets will burn.

Day 1 — Upper Body A

• •Bench Press (5-2-2-0): 4x6 (2min rest)
• •Dumbbell Row (4-2-2-0): 4x6 per arm (90s rest)
• •Incline Dumbbell Press (5-1-2-1): 3x8 (90s rest)
• •Cable Row (4-2-2-1): 3x8 (60s rest)
• •Lateral Raises (4-1-3-1): 3x10 (45s rest)
• •Skull Crusher (4-1-2-0): 3x10 (45s rest)
• •Incline Curl (4-1-2-0): 3x8 (45s rest)

Day 2 — Lower Body A

• •Back Squat (5-2-2-0): 4x5 (3min rest)
• •Romanian Deadlift (5-2-2-0): 3x6 (2min rest)
• •Leg Press (5-1-2-0): 3x8 (2min rest)
• •Step-Ups (3-1-2-0): 3x8 per leg (60s rest)
• •Leg Curl (4-2-2-1): 3x8 (60s rest)
• •Calf Raise (5-3-2-1): 3x10 (60s rest)

Day 3 — Upper Body B

• •Overhead Press (5-2-2-0): 4x5 (2min rest)
• •Weighted Pull-Ups (4-2-2-0): 4x5 (2min rest)
• •Dumbbell Bench Press (5-1-2-1): 3x8 (90s rest)
• •Chest-Supported Row (4-2-2-1): 3x8 (60s rest)
• •Cable Lateral Raises (4-1-3-1): 3x10 (45s rest)
• •Close-Grip Pushdown (4-1-2-0): 3x10 (45s rest)
• •Concentration Curl (5-1-2-1): 3x8 (45s rest)

Day 4 — Lower Body B

• •Front Squat (5-3-2-0): 4x4 (3min rest)
• •Hip Thrust (4-3-2-1): 4x6 (90s rest)
• •Bulgarian Split Squat (4-2-2-0): 3x6 per leg (90s rest)
• •Leg Extension (5-2-2-1): 3x8 (60s rest)
• •Glute-Ham Raise (4-1-2-0): 3x6 (90s rest)
• •Seated Calf Raise (5-3-2-1): 3x10 (60s rest)

Progression Notes

• •Do not rush the tempo. Count in your head or use a metronome app. Cheating the tempo defeats the purpose.
• •If you cannot maintain the prescribed tempo for the last 2 reps, the weight is too heavy. Drop 5-10%.
• •You will be very sore during Week 1. This is normal. It settles down by Week 2.
• •After completing this program, return to normal tempo training. You will notice significantly better control and mind-muscle connection.