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Phase 3 - Gym Program: Day 1 - Strength

The document outlines a 4 day gym program consisting of strength and circuit days. Day 1 and 3 are strength days, focusing on compound lifts like squats, rows, and presses. Day 2 and 4 are circuit days, alternating between exercises with short rest periods for a cardio challenge. Each day includes warm up routines and finishes with abdominal exercises. The program provides structure and variation over 4 days to promote strength, muscle growth, and fitness.

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AmandaLever
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373 views2 pages

Phase 3 - Gym Program: Day 1 - Strength

The document outlines a 4 day gym program consisting of strength and circuit days. Day 1 and 3 are strength days, focusing on compound lifts like squats, rows, and presses. Day 2 and 4 are circuit days, alternating between exercises with short rest periods for a cardio challenge. Each day includes warm up routines and finishes with abdominal exercises. The program provides structure and variation over 4 days to promote strength, muscle growth, and fitness.

Uploaded by

AmandaLever
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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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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Felicia & Diana xx

HAPPY TRAINING BABES!

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