PHASE 3 - GYM PROGRAM

DAY 1 – STRENGTH

EXERCISE SETS REPS TEMPO REST NOTES

WARM UP - CORE ACTIVATION 1

ROUTINE

WARM UP - GLUTE ACTIVATION 1

ROUTINE

A1 Front Paused Squat 5 5 No Tempo 60 Seconds

A2 Assisted Chin Ups 5 5 No Tempo 60 Seconds

B1 Bulgarian Split Squat 5 10 (each leg) No Tempo 60 Seconds

B2 One Arm Row 5 10 (each arm) No Tempo 60 Seconds

C1 Leg Press 3 10 No Tempo 10 Seconds

C2 Face Pulls 3 10 No Tempo 10 Seconds

C3 Standing Calf Raises 3 10 (each leg) No Tempo 10 Seconds

C4 Hanging Leg Raises 3 10 No Tempo 120 Seconds

DAY 2 – CIRCUIT

EXERCISE SETS REPS TEMPO REST NOTES

WARM UP - CORE ACTIVATION 1

ROUTINE

WARM UP - GLUTE ACTIVATION 1

ROUTINE

A1 Heel Elevated Goblet 1 1/4 5 5 No Tempo 10 Seconds

Squat

A2 Barbell Bent Over Row 5 5 No Tempo 10 Seconds

Supinated Grip

A3 Walking Lunges 5 10 (each way) No Tempo 10 Seconds

A4 DB Bent Over Row 5 10 No Tempo 10 Seconds

A5 Step Ups 5 20 No Tempo 10 Seconds

A6 Seated Row 5 20 No Tempo 180 Seconds

 DAY 3 – STRENGTH

EXERCISE SETS REPS TEMPO REST NOTES

WARM UP - CORE ACTIVATION 1

ROUTINE

WARM UP - GLUTE ACTIVATION 1

ROUTINE

A1 Good Mornings 5 5 No Tempo 60 Seconds

A2 Standing Overhead Press 5 5 No Tempo 60 Seconds

B1 Romanian Deadlift 5 10 No Tempo 60 Seconds

B2 Flat DB Bench Press 5 10 No Tempo 60 Seconds

C1 Reverse Hyper 3 10 No Tempo 10 Seconds

C2 Dumbbell External Rotation 3 10 (each arm) No Tempo 10 Seconds

C3 45’ Back Extension 3 10 No Tempo 10 Seconds

C4 Reverse Ab Roll Outs 3 10 No Tempo 120 Seconds

DAY 4 – CIRCUIT

EXERCISE SETS REPS TEMPO REST NOTES

WARM UP - CORE ACTIVATION 1

ROUTINE

WARM UP - GLUTE ACTIVATION 1

ROUTINE

A1 Conventional Deadlift 5 5 No Tempo 10 Seconds

A2 Push Up 5 5 No Tempo 10 Seconds

A3 Hip Thrusters 5 10 No Tempo 10 Seconds

A4 Incline Push Up 5 10 No Tempo 10 Seconds

A5 Kettlebell Swing 5 20 No Tempo 10 Seconds

A6 Lateral Raises 5 20 No Tempo 180 Seconds

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