Phase 2, Week 2
Day 1: Upper Body Heavy
Click each exercise for a brief video demonstration.
A1. BB Bench Press: 5 sets of 5 reps, superset with A2
A2. Band Pull-Apart: 5 sets of 12-15 reps, 2 minutes rest
B1. Neutral Grip Pull-up: 5 sets of 5 reps, 2s peak contraction, superset with B2
B2. Push-up: 5 sets of max reps, 2 minutes rest, 3-0-3 tempo
C1. Push Press: 5 sets of 5 reps, superset with C2
C2. Bent Over Lateral Raise: 5 sets of 10-12 reps, 2 minutes rest
Day 2A: Lower Body Volume
Click each exercise for a brief video demonstration.
A. Leg Extension: 4 sets of 10 reps top partial + 10 full reps + 10 bottom partials, 2 minutes rest
B. Hack Squat: 4 sets of 6 full reps (heavy)/drop 25%/12 top partials, 2 mins Each set is 6 full reps + 12 partials at lower weight
C. Leg Press: 3 sets of 10 feet low close stance + 10 feet middle mid stance + 10 feet high wide stance, 2 minutes rest
D. Seated Leg Curl: 4 sets of 10 top partial + 10 full reps + 10 bottom partials, 2 minutes rest
E. DB Romanian Deadlift: 3 sets of 10 feet together + 8 mid stance + 6 wide stance, 2 minutes rest
Day 2B: Abs & Cardio Session 1 (of 3)
DURING A SEPARATE SESSION, perform 1 round of this interval circuit: 3 sets of 12-15 reps on an exercise of your choice (cable crunch, swiss ball crunch, decline sit-ups, decline leg raise, or serratus crunch), no rest. Then 10 mins steady state cardio(120-140bpm), no rest. Repeat 3-4 times.
Day 3: Upper Body Intensity
Click each exercise for a brief video demonstration.
Do 1-3 warm up sets of 8-10 reps to find your starting weight. Then perform 1 work set as prescribed.
A. Biceps Curl Machine: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric.
B. Rope Triceps Pressdown: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric.
C. Machine Lateral Raise: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric.
D. Machine Rear Delts: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric.
E. Machine Chest Press: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric.
F. Machine Row: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric Do 1-3 warm up sets of 8-10 reps to find your starting weight. Then perform 1 work set as prescribed.
Day 4A: Lower Body Heavy
Click each exercise for a brief video demonstration.
A. Front Squat: 5 sets of 5 reps, 2 minutes rest.
B. Sumo Deadlift: 5 sets of 5 reps, 2-3 minutes rest.
C. Bulgarian Split Squat: 3 sets of 6-8 per leg, 2 minutes rest.
Day 4C: Abs & Cardio Session 2 (of 3)
DURING A SEPARATE SESSION, perform 1 round of this interval circuit: 3 sets of 12-15 reps on an exercise of your choice (cable crunch, swiss ball crunch, decline sit-ups, decline leg raise, or serratus crunch), no rest. Then 10 mins steady state cardio(120-140bpm), no rest. Repeat 3-4 times.
Day 5: Upper Body Volume
Click each exercise for a brief video demonstration.
A. Lateral Raises 3 Ways: 3 sets of 8-10 partial heavy + 8-10 normal + 8-10 light full range, 2 minutes rest.
B. Lateral Medley: 3 sets of 8-10 reps for first move and max reps for the others, 2 minutes rest.
C. Rope Straight-arm Pulldown 2 Positions: 4 sets of 8-10 reps per position, 2 minutes rest.
D. Accentuated Eccentric Seated Row: 5 sets of 8-10 reps, 2 minutes rest.
E. 2 Position Lat Pulldown: 3 sets of 8-10 behind neck + max reps same weight in front, 2 minutes rest.
Day 6: Lower Body Intensity
Click each exercise for a brief video demonstration.
A. Leg Extension: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric Do 1-3 warm up sets of 8-10 reps to find your starting weight. Then perform 1 work set as prescribed.
B. Seated Leg Curl: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric Do 1-3 warm up sets of 8-10 reps to find your starting weight. Then perform 1 work set as prescribed.
C. Hack Squat: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric Do 1-3 warm up sets of 8-10 reps to find your starting weight. Then perform 1 work set as prescribed.
Day 7: Abs & Cardio Session 3 (of 3)
Perform 1 round of this interval circuit: 3 sets of 12-15 reps on an exercise of your choice (cable crunch, swiss ball crunch, decline sit-ups, decline leg raise, or serratus crunch), no rest. Then 10 mins steady state cardio(120-140bpm), no rest. Repeat 3-4 times.
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