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  • Phase 3 - Gym Program - Week 1: Day 1 - Strength

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    AmandaLever
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    The document outlines a 4-day gym program for week 1 that focuses on strength and circuit training. Day 1 and 3 are dedicated to strength training with exercises like squats, chin ups, and presses. Day 2 and 4 follow a circuit format, alternating between lower body exercises like lunges and step ups with upper body moves such as rows and push ups. Each workout includes warm up routines and finishes with core and glute activation exercises. Rest periods of 10-120 seconds are prescribed between sets.

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    BBB-ONLINE-Gym-Phase-3

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    The document outlines a 4-day gym program for week 1 that focuses on strength and circuit training. Day 1 and 3 are dedicated to strength training with exercises like squats, chin ups, and presses. Day 2 and 4 follow a circuit format, alternating between lower body exercises like lunges and step ups with upper body moves such as rows and push ups. Each workout includes warm up routines and finishes with core and glute activation exercises. Rest periods of 10-120 seconds are prescribed between sets.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    87 views2 pages

    Phase 3 - Gym Program - Week 1: Day 1 - Strength

    Uploaded by

    AmandaLever
    The document outlines a 4-day gym program for week 1 that focuses on strength and circuit training. Day 1 and 3 are dedicated to strength training with exercises like squats, chin ups, and presses. Day 2 and 4 follow a circuit format, alternating between lower body exercises like lunges and step ups with upper body moves such as rows and push ups. Each workout includes warm up routines and finishes with core and glute activation exercises. Rest periods of 10-120 seconds are prescribed between sets.

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    © All Rights Reserved
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    of 2

    PHASE 3 - GYM PROGRAM - WEEK 1

    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 3 5 No Tempo 60 Seconds

    A2 Assisted Chin Ups 3 5 No Tempo 60 Seconds

    B1 Bulgarian Split Squat 3 10 (each leg) No Tempo 60 Seconds

    B2 One Arm Row 3 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 3 5 No Tempo 10 Seconds


    Squat

    A2 Barbell Bent Over Row 3 5 No Tempo 10 Seconds


    Supinated Grip

    A3 Walking Lunges 3 10 (each way) No Tempo 10 Seconds

    A4 DB Bent Over Row 3 10 No Tempo 10 Seconds

    A5 Step Ups 3 20 No Tempo 10 Seconds

    A6 Seated Row 3 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 3 5 No Tempo 60 Seconds

    A2 Standing Overhead Press 3 5 No Tempo 60 Seconds

    B1 Romanian Deadlift 3 10 No Tempo 60 Seconds

    B2 Flat DB Bench Press 3 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 3 5 No Tempo 10 Seconds

    A2 Push Up 3 5 No Tempo 10 Seconds

    A3 Hip Thrusters 3 10 No Tempo 10 Seconds

    A4 Incline Push Up 3 10 No Tempo 10 Seconds

    A5 Kettlebell Swing 3 20 No Tempo 10 Seconds

    A6 Lateral Raises 3 20 No Tempo 180 Seconds

    Love Your Online Personal Trainers,

    Felicia & Diana xx

    HAPPY TRAINING BABES!

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