Loading...
Phase 2 Trainer Plan
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The Phase 2 Trainer Plan routine by allyssa2 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Phase 2 most are 8-10 reps and some are 10-12
Routine detail
Day 1
Phase 2 Lower 1
Est. 0 min
6 exercises
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Split Jump
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Day 2
Phase 2 Upper 1
Est. 0 min
6 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Wide grip cable row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Day 3
Phase 2 Lower 2
Est. 0 min
6 exercises
Single leg hip thrust
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Back ext- glute focused
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Plank
3 Sets
Day 4
Phase 2 Lower 2
Est. 0 min
5 exercises
Dumbbell One-Arm Shoulder Press
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Deadbug
3 Sets x 8 Reps
