PHASE 8 - GYM PROGRAM
DAY 1 – SQUAT
EXERCISE
SETS
REPS
TEMPO
REST
WARM UP - CORE ACTIVATION
ROUTINE
1
WARM UP - GLUTE ACTIVATION
ROUTINE
1
A High Bar Back Squat
4
8
2 Seconds
3 Minutes
B1 Paused Front Squat
5
2
Control, Pause
90 Seconds
B2 Lying Hamstring Curl - toes down
and out
5
12
Controlled
90 Seconds
C1 Cable External Rotation
3
12 (each arm)
Controlled
90 Seconds
C2 Hanging Leg Raise
3
12
Controlled
90 Seconds
NOTES
DAY 2 – DEADLIFT
EXERCISE
SETS
REPS
TEMPO
REST
WARM UP - CORE ACTIVATION
ROUTINE
1
WARM UP - GLUTE ACTIVATION
ROUTINE
1
A Snatch Grip Deficit Deadlift - Beltless
4
8
2 Seconds
3 Minutes
B1 Romanian Deadlift
5
8
Controlled
90 Seconds
B2 Lying Hamstring Curl - toes down
and in
5
8
Controlled
90 Seconds
C1 Glute Bridge
3
12
Controlled
90 Seconds
C2 Standing Calf Raise
3
12
Controlled
90 Seconds
NOTES
DAY 3 – UPPER BODY FOCUS
EXERCISE
SETS
REPS
TEMPO
REST
WARM UP - CORE ACTIVATION
ROUTINE
1
WARM UP - GLUTE ACTIVATION
ROUTINE
1
A1 Low Incline Dumbbell Bench Press
4
8
2 Seconds
90 Seconds
A2 Barbell Bent Over Row - Supinated
Grip
4
8
2 Seconds
90 Seconds
B1 Seated Dumbbell Shoulder Press
5
12
Controlled
90 Seconds
B2 Seated Cable Row
5
12
Controlled
90 Seconds
C1 Rope Face Pull
3
12
Controlled
90 Seconds
C2 Reverse Ab Wheel Rollout
3
12
Controlled
90 Seconds
NOTES
DAY 4 – SQUAT & UPPER BODY
EXERCISE
SETS
REPS
TEMPO
REST
WARM UP - CORE ACTIVATION
ROUTINE
1
WARM UP - GLUTE ACTIVATION
ROUTINE
1
A1 Low Bar Back Squat
4
8
2 Seconds
90 Seconds
A2 Hip Thruster
4
8
2 Seconds
90 Seconds
B1 Incline Push Up
5
12
Controlled
90 Seconds
B2 Lat Pull Down
5
12
Controlled
90 Seconds
C1 Walking Lunges
3
12 (each leg)
Controlled
90 Seconds
C2 Back Extension
3
12
Controlled
90 Seconds
NOTES
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Felicia & Diana xx
HAPPY TRAINING BABES!