transformnation
GYM TRAINING
PHASE
phase
3
1
phase 3 full body
WORKOUT 1
** CLICK THE EXERCISE NAME TO SEE THE VIDEO DEMONSTRATION **
1
3 SETS X 8 REPS
2
WIDE GRIP
LAT PULLDOWN
BB GLUTE
BRIDGE
60S REST
60S REST
3
3 SETS X 12 REPS
4
SUPERSET
60S REST
3 SETS X 10 REPS
DB ROTATING
LATERAL RAISE
60S REST
7
3 SETS X 10 REPS
CABLE PULL
THROUGH
60S REST
3 SETS X 10 REPS
DB STANDING
FRONT PRESS
LYING LEG
PRESS *
5
3 SETS X 8 REPS
6
3 SETS X 10 REPS
BB SUMO
DEADLIFT
SUPERSET
*NOTE
set up
When in doubt, set this machine up to
be lower than you think it should be! Max
glute activation occurs at the bottom
of the range of motion, so we want to
emphasize that stretch!
phase 3 full body
WORKOUT 2
** CLICK THE EXERCISE NAME TO SEE THE VIDEO DEMONSTRATION **
1
3 SETS X 10 REPS
CABLE EXTENSION
TO PULLDOWN *
3 SETS X 8 REPS
4
60S REST
SUPERSET
60S REST
3 SETS X 10 REPS
TRICEP
DIPS
60S REST
7
3 SETS X 6 REPS
SIDE LYING
HIP RAISE
60S REST
3 SETS X 10 REPS
PUSH UP
HOPS
DB SINGLE LEG
DEADLIFT
5
3 SETS X 10 REPS
BB BACK
SQUAT
60S REST
3
2
6
3 SETS X 12 REPS
BB GLUTE
BRIDGE
SUPERSET
*NOTE
feel the stretch
Make sure you’re letting your shoulders
fully raise up to your ears at the start, then
fully pull back at the bottom. More range
of motion = More time under tension =
More gains!
phase 3 full body
WORKOUT 3
** CLICK THE EXERCISE NAME TO SEE THE VIDEO DEMONSTRATION **
1
3 SETS X 8 REPS
2
REVERSE GRIP
PULLDOWN
BB SUMO
DEADLIFT
60S REST
60S REST
3
3 SETS X 10 REPS
4
SUPERSET
60S REST
3 SETS X 10 REPS
DB DECLINE
LATERAL RAISE
60S REST
7
3 SETS X 10 REPS
LATERAL
STEP UP
60S REST
3 SETS X 10 REPS
DB ARNOLD
PRESS
BB HIP
THRUST
5
3 SETS X 8 REPS
6
3 SETS X 10 REPS
DB GOBLET
BOX SQUAT *
SUPERSET
*NOTE
chest up
Good squat form requires you to keep
tension throughout your entire upper
body. By focusing on keeping your chest
up, this will help keep your shoulders
pulled back and core tight.
phase 3 full body
WORKOUT 4
** CLICK THE EXERCISE NAME TO SEE THE VIDEO DEMONSTRATION **
1
3 SETS X 15 REPS
2
WIDE GRIP PULL
UP W/ ASSIST
BB GLUTE
BRIDGE
60S REST
60S REST
3
3 SETS X 10 REPS
4
SUPERSET
60S REST
3 SETS X 10 REPS
TRICEP
DIPS
60S REST
7
3 SETS X 10 REPS
CABLE PULL
THROUGH
60S REST
3 SETS X 10 REPS
PUSH UP
HOPS
BB BOX
SQUAT *
5
3 SETS X 15 REPS
6
3 SETS X 10 REPS
DB SINGLE LEG
DEADLIFT
SUPERSET
*NOTE
pause
Max glute activation occurs when you’re
at the bottom of the squat in the glute
stretch position. By pausing here, this
forces you to activate your glutes to
explode back up.
