WELCOME TO THE NEXT PHASE OF YOUR TRAINING PROGRAM

Great job in completing the previous weeks. Regardless of how you performed over the last few weeks, now it’s time to look ahead and work hard for the next 3 weeks. Your results are a direct reflection of your efforts and focus.

You should have noted your weights and reps on the Notepad app on your phone, or a small physical note book in previous weeks. Please refer back as you move forward. Again, each workout your goal is to increase in reps or weight. Free your mind and focus only on what you’re doing in each workout.

Round #3: (3 weeks)

Your volume will accumulate over the sessions and weeks. You will perform an isolated exercise into a compound movement of the same muscle group. Work hard here. A1 x 15 reps (isolated) A2 x 12 reps (compound) You only have 2 sets TO WORK YOUR HARDEST. Do not count your warm up set. Set one must be a challenge - Effort 9 out of 10 The aim of this workout is to pre-fatigue the muscle group before loading it up with your compound exercise. Work hard here. You get 75% of your the benefits are found in the first two sets of any exercise so this is why you have more exercises with 2 sets this month. We can also hit more angles . Focus on mind to muscle connection and follow the speed of the tempo. Technique comes first. Aim to increase the weight every week, and if this is unachievable add reps.

Make sure you PAUSE! At each end of the movement. This is very important. Keep tension and control the movement.

MONDAY - A DAY

TUESDAY - B DAY

WEDNESDAY - C DAY

THURSDAY - REST

FRIDAY - A DAY

SATURDAY - B DAY

SUNDAY - REST + 10,000 Steps

A DAY

A1) Standing Cable Abduction

Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15

A2) Barbell Hip Extension

Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60 sec

B1)Banded Knee Abduction / Monster Walks

Sets: 2 Reps: 15 per side Tempo 2:1:1:1 rest 15

B2) Romanian Deadlift

Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60 sec

C1)Single Leg Hip Extension

Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15

C2) Curtsy Lunge

Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60 sec

D1)45 Degree Back Extension

Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15

D2)Reverse crunch

Sets: 2 (to increase effort do on decline) Reps: 12 Tempo 2:1:1:1 rest 60 sec

E1)Dish Intermediate/Advanced

Sets: 2 hold: 60 rest 15 sec

E2)Swiss Ball Sit Up

Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60 sec

F1)Plank

Sets: 60 sec hold rest 45 sec


B DAY

A1)Straight arm pull down

Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15

A2)Close Grip Lat Pulldown Neutral Grip

Sets: 2 Reps: 12 Tempo :2:1:1:1 rest 60

B1)Band Pull Apart/ Banded Pull apart

Sets: 2 Reps: 15 - add reps each week Tempo 2:1:1:1 rest 15

B2)Barbell Shoulder Press

Sets: 2 Reps: 12 Tempo :2:1:1:1 rest 60

C1)Powell Raise

Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15

C2)Single Arm Dumbell Row

Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60

D1)Lean away lateral raise on cable

Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15

D2)Single Arm Flat Dumbell Press

Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60

E1)Seated Hammer Curl

Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15

E2)Seated Cable Row with Straight Bar Underhand Grip

Sets: 2 Reps: 12 Tempo :2:1:1:1 rest 60

F1)Skull Crusher

Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15

F2)Incline Dumbell Press Neutral Grip

Sets: 2 Reps: 12 Tempo :2:1:1:1 rest 60


C DAY

A1)Leg Extension

toes in Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15

A2)Dumbell Split Squat

Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60

B1)Standing Single leg hamstring curls

Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15

B2)Lying Hamstring Curl

Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60

C1)Single leg wall squat

Sets: 2 hold: 30-40 sec per side rest 15

C2)Single leg leg press

Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60

D1)Single Leg Swissball Curl

Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15

D2)Lying single leg hamstring curl

Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60

E1)Leg Extension

toes out Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15

E2)Hack squat

Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60

F1)Seated Calf raise

Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15

F2)Standing Calf Raise

(can be done on smith machine) Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60