PHASE 2

GYM WORKOUT
 DAY 1 POSTERIOR CHAIN
SET SETS REPS EXERCISE TARGET

GLUTES/
A1 3 12, 10, 8 SM GOOD MORNING
HAMSTRINGS

A2 3 15 SM CONSTANT TENSION SUMO SQUAT GLUTES

12, 6 - 8,
B1 4 BB HIP THRUST GLUTES
6 - 8, 20

8 - 10
B2 3 DB BENT OVER SINGLE ARM ROW BACK
E/A

CABLE ALTERNATING ISO HOLD LAT

C1 3 8 E/S BACK
PULLDOWN

CABLE BENCH ASSISTED QUADRUPED

C2 3 15 E/L GLUTES
KICKBACK

LYING SINGLE LEG SLOW ECCENTRIC

D1 2 10 E/L HAMSTRINGS
HAMSTRING CURL
 DAY 2 UPPER BODY PUSH + ABS
SET SETS REPS EXERCISE TARGET

A1 3 6-8 BB MILITARY PRESS SHOULDERS

DB SINGLE ARM LEANING LATERAL

A2 3 12 E/A SHOULDERS
RAISE

B1 3 10 - 12 DB SEATED ARNOLD PRESS SHOULDERS

B2 3 12 E/A DB SINGLE ARM OH TRICEP EXTENSION TRICEPS

C1 3 12 CABLE CHEST PRESS CHEST

C2 3 12 CABLE REAR DELT FLY REAR DELTS

C3 3 12 CABLE CROSS TRICEP PUSHDOWN TRICEPS

 DAY 2 UPPER BODY PUSH + ABS
ABS (OPTIONAL)
REPS/
SET SETS EXERCISE TARGET
TIME

D1 2 AMRAP DECLINE BENCH REVERSE CRUNCH ABS

D2 2 15 DB PASS THROUGH CRUNCH ABS

MOUNTAIN CLIMBERS TO SINGLE ARM

D3 2 45 SEC ABS/CORE
BEAST
 DAY 3 QUADS & GLUTES
SET SETS REPS EXERCISE TARGET

A1 3 12, 10, 8 SM/BB FFE REVERSE LUNGE QUADS/GLUTES

20, 15,
B1 3 BB KAS GLUTE BRIDGE GLUTES
12

DB HEEL ELEVATED PAUSED GOBLET

B2 3 8 QUADS
SQUAT

SEATED HIP ABDUCTION MACHINE

C1 3 10 + 10 GLUTES
(10 PAUSED + 10 NORMAL)

LEG EXTENSION MACHINE

C2 3 8+8 QUADS
(8 PAUSED + 8 NORMAL)

D1 1 20 E/L UP AND OVER CURTSY QUADS

 DAY 4 UPPER BODY PULL + ABS
SET SETS REPS EXERCISE TARGET

CABLE KNEELING UNDERHAND GRIP LAT

A1 3 12 BACK
PULLDOWN

A2 3 12 CABLE UNDERHAND GRIP ROW BACK

B1 3 12 BB BENT OVER OVERHAND WIDE ROW BACK

B2 3 8 - 10 BB PAUSED BICEP CURL BICEPS

C1 3 12 DB BENT OVER PAUSED REAR DELT FLY REAR DELTS

DB WIDE CURL STRAIGHT INTO DB

C2 3 10 + 10 BICEPS
ALTERNATING ISO HAMMER CURL
 DAY 4 UPPER BODY PULL + ABS
ABS (OPTIONAL) - FOLLOW ALONG

SET SETS TIME EXERCISE TARGET

D1 2-3 45:10 DB REVERSE CRUNCH TO COCOON ABS

D2 2-3 45:10 DB CRUNCH TO ALTERNATING KNEE DRIVE ABS

D3 2-3 45:10 PLANK OPPOSITE KNEE TO HEEL TOUCH ABS

 DAY 5 FULL BODY CONDITIONING EMOM
OPTION 1 | TOTAL TIME: 30 MINUTES

SET SETS TIME EXERCISE TARGET

1 MIN
A1 3 DB REVERSE LUNGE TO SHOULDER PRESS FULL BODY
6 E/S

1 MIN
A2 3 DB RDL TO FRONT SQUAT FULL BODY
10

1 MIN
A3 3 PLANK SHOULDER TAP TO BEAST FULL BODY
14

AT THE END OF THE 3RD SET REST FOR 60 SEC BEFORE MOVING ONTO THE NEXT BLOCK

1 MIN
GLUTES/
B1 3 DB PAUSED LATERAL SQUAT TO FRONT RAISE
SHOULDERS
6 E/S

1 MIN
B2 3 DB BICEP CURL TO FORWARD PRESS BICEPS
15

1 MIN
B3 3 SURRENDER SQUAT - POP SQUAT QUADS/GLUTES
5 E/S

AT THE END OF THE 3RD SET REST FOR 60 SEC BEFORE MOVING ONTO THE NEXT BLOCK

1 MIN
C1 3 DB RENEGADE ROW TO SUMO SQUAT FULL BODY
7

1 MIN
C2 3 BOAT HOLD DB CHEST FLIES - REVERSE CRUNCH CHEST/ABS
10

1 MIN
C3 3 DB SIT UP - PUNCH FULL BODY
12
 DAY 5 GLUTES & SHOULDERS
OPTION 2

SET SETS REPS EXERCISE TARGET

A1 3 12 - 15 SM PAUSED REVERSE FROG PUMP GLUTES

GLUTES/
A2 3 10 E/L DB BENCH ASSISTED RDL
HAMSTRINGS

DB SEATED ALTERNATING SHOULDER

B1 3 6 E/A SHOULDERS
PRESS

B2 3 12 DB AROUND THE WORLD LATERAL RAISE SHOULDERS

12 - 15
C1 2 DB SINGLE LEG PAUSED HIP THRUST GLUTES
E/L

C2 2 15 - 20 COPENHAGEN PLANK ADDUCTION INNER THIGHS