PHASE 4 - GYM PROGRAM

DAY 1 – STRENGTH - LOWER BODY PUSH/UPPER BODY PULL

EXERCISE SETS REPS TEMPO REST NOTES

WARM UP - CORE ACTIVATION 1

ROUTINE

WARM UP - GLUTE ACTIVATION 1

ROUTINE

A1 Front Squat 5 4 3 Seconds 10 Seconds

A2 High Bar Squat 5 4 2 Seconds 10 Seconds

A3 Low Bar Squat 5 4 No Tempo 120-180 Seconds

B1 Barbell Bent Over Row - 5 6 3 Seconds 10 Seconds

Pronated Grip

B2 Incline Bench Dumbbell Row 5 6 2 Seconds 10 Seconds

B3 Dumbbell Bent Over Row 5 6 No Tempo 120-180 Seconds

C Cable External Rotation 4 12 (each arm) No Tempo 60 Seconds

DAY 2 – STRENGTH - LOWER BODY PULL/UPPER BODY PUSH

EXERCISE SETS REPS TEMPO REST NOTES

WARM UP - CORE ACTIVATION 1

ROUTINE

WARM UP - GLUTE ACTIVATION 1

ROUTINE

A1 Conventional Deadlift Off Deficit 5 4 3 Seconds 10 Seconds

A2 Conventional Deadlift 5 4 2 Seconds 10 Seconds

A3 Sumo Deadlift 5 4 No Tempo 120-180 Seconds

B1 Seated Dumbbell Shoulder Press 5 6 3 Seconds 10 Seconds

B2 Incline Dumbbell Press 5 6 2 Seconds 10 Seconds

B3 Flat Dumbbell Bench Press 5 6 No Tempo 120-180 Seconds

C1 Rope Face Pull 4 12 No Tempo 60 Seconds

 DAY 3 – CIRCUIT - FULL BODY

EXERCISE SETS REPS TEMPO REST NOTES

WARM UP - CORE ACTIVATION 1

ROUTINE

WARM UP - GLUTE ACTIVATION 1

ROUTINE

A1 Pulse Squat (3 Pulses) 5 12 No Tempo 10 sec

A2 Front Raises 5 12 No Tempo 10 sec

A3 45º Back Extension 5 12 No Tempo 10 sec

A4 Seated Row - Supinated Grip 5 12 No Tempo 10 sec

A5 Sled Push 5 20-30 Seconds No Tempo 10 sec

A6 Mountain Climbers 5 20-30 Seconds No Tempo 180 sec

DAY 4 – CIRCUIT - FULL BODY

EXERCISE SETS REPS TEMPO REST NOTES

WARM UP - CORE ACTIVATION 1

ROUTINE

WARM UP - GLUTE ACTIVATION 1

ROUTINE

A1 Hip Thruster 5 12 No Tempo 10 sec

A2 Standing Dumbbell Shoulder 5 12 No Tempo 10 sec

Press

A3 90º Back Extension 5 12 No Tempo 10 sec

A4 Lat Pull Down - Neutral Grip 5 12 No Tempo 10 sec

A5 Kettlebell Swing 5 20-30 Seconds No Tempo 10 sec

A6 Marching Plank 5 20-30 Seconds No Tempo 180 sec

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HAPPY TRAINING BABES!