Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
PHASE 2
Rest-pause set as last set of each exercise for weeks 1 and 2
Drop set as last set of each exercise for weeks 3 and 4
Barbell Bench Press
|
4x12 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell Fly
|
3x12 reps |
rest: 60s
|
||
Cable Incline Fly
|
3x12 reps |
rest: 60s
|
||
Cable Triceps Pushdown
|
3x12 reps |
rest: 60s
|
||
Dumbbell Standing Triceps Extension
|
3x12 reps |
rest: 60s
|
||
Cable Lying Triceps Extension
|
3x12 reps |
rest: 60s
|
||
Standing Calf Raises
|
4x30 reps |
rest: 60s
|
||
Seated Calf Raise
|
4x30 reps |
rest: 60s
|
Dumbbell Bent Over Row
|
4x13 reps |
rest: 60s
|
||
Wide Grip Pulldown Behind The Neck
|
3x13 reps |
rest: 60s
|
||
Cable Seated Row
|
3x13 reps |
rest: 60s
|
||
Reverse Grip Lat Pull Down
|
3x13 reps |
rest: 60s
|
||
Barbell Curl
|
4x13 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x13 reps |
rest: 60s
|
||
Behind-Back Cable Curl
|
3x13 reps |
rest: 60s
|
||
Hip Thrusts
|
3x30 reps |
rest: 60s
|
||
Crunches
|
3x30 reps |
rest: 60s
|
||
Oblique Crunches
|
3x30 reps |
rest: 60s
|
Treadmill Running
|
0x0 reps |
rest: 40s
|
||
Elliptical Training
|
1x0 reps |
rest: 60s
|
Dumbbell Shoulder Press
|
4x13 reps |
rest: 60s
|
||
Smith Machine Upright Row
|
3x13 reps |
rest: 60s
|
||
Cable One Arm Lateral Raise
|
3x13 reps |
rest: 60s
|
||
Dumbbell Bent Over Delt Raise
|
3x13 reps |
rest: 60s
|
||
Barbell Shrug
|
4x13 reps |
rest: 60s
|
||
Seated Calf Raise
|
4x30 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
4x30 reps |
rest: 60s
|
Barbell Squat
|
4x13 reps |
rest: 60s
|
||
Barbell Front Squat
|
3x13 reps |
rest: 60s
|
||
Leg Extensions
|
3x13 reps |
rest: 60s
|
||
Barbell Romanian Deadlift
|
4x13 reps |
rest: 60s
|
||
Seated Leg Curl
|
13x13 reps |
rest: 60s
|
||
Hip Thrusts
|
30x8 reps |
rest: 60s
|
||
Crunches
|
30x8 reps |
rest: 60s
|
||
Plank
|
3x8 reps |
rest: 60s
|
||
Hanging Leg Raise
|
3x8 reps |
rest: 60s
|
Barbell Bench Press
|
4x9 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x9 reps |
rest: 60s
|
||
Dumbbell Fly
|
3x9 reps |
rest: 60s
|
||
Cable Incline Fly
|
3x9 reps |
rest: 60s
|
||
Cable Triceps Pushdown
|
3x9 reps |
rest: 60s
|
||
Dumbbell Standing Triceps Extension
|
3x9 reps |
rest: 60s
|
||
Cable Lying Triceps Extension
|
3x9 reps |
rest: 60s
|
||
Standing Calf Raises
|
4x20 reps |
rest: 60s
|
||
Seated Calf Raise
|
4x20 reps |
rest: 60s
|
Dumbbell Bent Over Row
|
4x9 reps |
rest: 60s
|
||
Wide Grip Pulldown Behind The Neck
|
3x9 reps |
rest: 60s
|
||
Cable Seated Row
|
3x9 reps |
rest: 60s
|
||
Reverse Grip Lat Pull Down
|
3x9 reps |
rest: 60s
|
||
Barbell Curl
|
4x9 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x9 reps |
rest: 60s
|
||
Behind-Back Cable Curl
|
3x9 reps |
rest: 60s
|
||
Hanging Leg Raise
|
3x15 reps |
rest: 60s
|
||
Weighted Crunches
|
3x15 reps |
rest: 60s
|
||
Dumbbell Side Bend
|
3x15 reps |
rest: 60s
|
Treadmill Running
|
1x0 reps |
rest: 60s
|
Dumbbell Shoulder Press
|
4x9 reps |
rest: 60s
|
||
Smith Machine Upright Row
|
3x9 reps |
rest: 60s
|
||
Cable One Arm Lateral Raise
|
3x9 reps |
rest: 60s
|
||
Dumbbell Bent Over Delt Raise
|
3x9 reps |
rest: 60s
|
||
Barbell Shrug
|
4x9 reps |
rest: 60s
|
||
Seated Calf Raise
|
4x20 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
4x20 reps |
rest: 60s
|
||
Crunches with Legs on a Bench
|
3x8 reps |
rest: 60s
|
||
Decline Crunch
|
3x8 reps |
rest: 60s
|
||
Hanging Leg Raise
|
3x8 reps |
rest: 60s
|
Barbell Squat
|
4x9 reps |
rest: 60s
|
||
Barbell Front Squat
|
3x9 reps |
rest: 60s
|
||
Leg Extensions
|
3x9 reps |
rest: 60s
|
||
Barbell Romanian Deadlift
|
4x9 reps |
rest: 60s
|
||
Seated Leg Curl
|
3x9 reps |
rest: 60s
|
||
Hanging Leg Raise
|
3x19 reps |
rest: 60s
|
||
Weighted Crunches
|
3x19 reps |
rest: 60s
|
||
Lying to Side Plank
|
3x19 reps |
rest: 60s
|
Barbell Bench Press
|
4x6 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x6 reps |
rest: 60s
|
||
Dumbbell Fly
|
3x6 reps |
rest: 60s
|
||
Cable Incline Fly
|
3x6 reps |
rest: 60s
|
||
Cable Triceps Pushdown
|
3x6 reps |
rest: 60s
|
||
Dumbbell Standing Triceps Extension
|
3x6 reps |
rest: 60s
|
||
Cable Lying Triceps Extension
|
3x6 reps |
rest: 60s
|
||
Standing Calf Raises
|
4x10 reps |
rest: 60s
|
||
Seated Calf Raise
|
4x10 reps |
rest: 60s
|
Dumbbell Bent Over Row
|
4x6 reps |
rest: 60s
|
||
Wide Grip Pulldown Behind The Neck
|
3x6 reps |
rest: 60s
|
||
Cable Seated Row
|
3x6 reps |
rest: 60s
|
||
Reverse Grip Lat Pull Down
|
3x6 reps |
rest: 60s
|
||
Barbell Curl
|
3x6 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
4x6 reps |
rest: 60s
|
||
Behind-Back Cable Curl
|
3x6 reps |
rest: 60s
|
||
Hip Thrusts
|
3x10 reps |
rest: 60s
|
||
Cable Rope Crunch
|
3x10 reps |
rest: 60s
|
||
Cable Standing Oblique Crunch
|
3x10 reps |
rest: 60s
|
Treadmill Running
|
1x0 reps |
rest: 30s
|
||
Decline Crunch
|
3x8 reps |
rest: 60s
|
||
Hanging Leg Raise
|
3x8 reps |
rest: 60s
|
||
Plank
|
3x8 reps |
rest: 60s
|
Dumbbell Shoulder Press
|
4x6 reps |
rest: 60s
|
||
Smith Machine Upright Row
|
3x6 reps |
rest: 60s
|
||
Cable One Arm Lateral Raise
|
3x6 reps |
rest: 60s
|
||
Dumbbell Bent Over Delt Raise
|
3x6 reps |
rest: 60s
|
||
Barbell Shrug
|
4x6 reps |
rest: 60s
|
||
Seated Calf Raise
|
4x10 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
4x10 reps |
rest: 60s
|
Barbell Squat
|
4x6 reps |
rest: 60s
|
||
Barbell Front Squat
|
3x6 reps |
rest: 60s
|
||
Leg Extensions
|
3x6 reps |
rest: 60s
|
||
Barbell Romanian Deadlift
|
4x6 reps |
rest: 60s
|
||
Seated Leg Curl
|
3x6 reps |
rest: 60s
|
||
Hip Thrusts
|
3x10 reps |
rest: 60s
|
||
Cable Rope Crunch
|
3x10 reps |
rest: 60s
|
||
Cable Wood Chops
|
3x10 reps |
rest: 60s
|
Barbell Bench Press
|
4x4 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x4 reps |
rest: 60s
|
||
Dumbbell Fly
|
3x4 reps |
rest: 60s
|
||
Cable Incline Fly
|
3x4 reps |
rest: 60s
|
||
Cable Triceps Pushdown
|
3x4 reps |
rest: 60s
|
||
Dumbbell Standing Triceps Extension
|
3x4 reps |
rest: 60s
|
||
Cable Lying Triceps Extension
|
3x4 reps |
rest: 60s
|
||
Standing Calf Raises
|
4x6 reps |
rest: 60s
|
||
Seated Calf Raise
|
4x6 reps |
rest: 60s
|
Dumbbell Bent Over Row
|
4x4 reps |
rest: 60s
|
||
Wide Grip Pulldown Behind The Neck
|
3x4 reps |
rest: 60s
|
||
Cable Seated Row
|
3x4 reps |
rest: 60s
|
||
Reverse Grip Lat Pull Down
|
3x4 reps |
rest: 60s
|
||
Barbell Curl
|
4x4 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x4 reps |
rest: 60s
|
||
Behind-Back Cable Curl
|
3x4 reps |
rest: 60s
|
||
Hip Thrusts
|
3x7 reps |
rest: 60s
|
||
Crunches
|
3x7 reps |
rest: 60s
|
||
Oblique Crunches
|
3x7 reps |
rest: 60s
|
Dumbbell Shoulder Press
|
4x4 reps |
rest: 60s
|
||
Smith Machine Upright Row
|
3x4 reps |
rest: 60s
|
||
Cable One Arm Lateral Raise
|
3x4 reps |
rest: 60s
|
||
Dumbbell Bent Over Delt Raise
|
3x4 reps |
rest: 60s
|
||
Barbell Shrug
|
4x4 reps |
rest: 60s
|
||
Seated Calf Raise
|
4x6 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
4x6 reps |
rest: 60s
|
Barbell Squat
|
4x4 reps |
rest: 60s
|
||
Barbell Front Squat
|
3x4 reps |
rest: 60s
|
||
Leg Extensions
|
3x4 reps |
rest: 60s
|
||
Barbell Romanian Deadlift
|
4x4 reps |
rest: 60s
|
||
Seated Leg Curl
|
3x4 reps |
rest: 60s
|
||
Hip Thrusts
|
3x7 reps |
rest: 60s
|
||
Crunches
|
3x7 reps |
rest: 60s
|
||
Plank
|
3x8 reps |
rest: 60s
|
||
Hanging Leg Raise
|
3x7 reps |
rest: 60s
|