This phase is not about going to failure. Every rep should be executed with control — 2 seconds down on all pressing and pulling movements. The goal is to accumulate quality volume, dial in your form, and build the training habit before intensity increases in Phase 2.
Avoid deep knee flexion on all exercises due to restrictions. Heels must stay planted on all pressing movements. Exception: Pendulum Squat — full range of motion permitted.
Leg Curl is at 15 lbs/side while Leg Press is at 180 lbs. This imbalance is a long-term injury risk. Leg Curl progression is the #1 priority on lower body days throughout all 12 weeks.
| Exercise | Sets | Reps | Rest | Coaching Notes | Video |
|---|---|---|---|---|---|
|
Arm Circles
Bodyweight
|
1 |
20 |
— |
10 forward, 10 backward. Small, controlled circles. Shoulders relaxed. | — |
|
Shoulder Rolls
Bodyweight
|
1 |
20 |
— |
10 forward, 10 backward. Big loops — feel the stretch across chest and upper back. | — |
|
Cat-Cow
Bodyweight
|
1 |
10 |
— |
On hands and knees. Slow breathing — move with your inhale and exhale. | — |
|
Wall Slides
Bodyweight
|
1 |
10 |
— |
Back flat against the wall. Elbows stay touching the wall the entire rep. | — |
| Exercise | Sets | Reps | Rest | Coaching Notes | Video |
|---|---|---|---|---|---|
|
Bodyweight Squats
Bodyweight
|
1 |
15 |
— |
Heels planted. Shallow range if needed for knee comfort — this is a warmup, not a working set. | — |
|
Leg Swings (Front/Back)
Bodyweight
|
1 |
10 / leg |
— |
Hold something for balance. Relaxed leg, full swing — don't force the range. | — |
|
Hip Circles
Bodyweight
|
1 |
8 / direction |
— |
Knee up to 90°, draw a circle with the knee. 8 each direction, per leg. | — |
|
Glute Bridges
Bodyweight
|
1 |
15 |
— |
Squeeze glutes hard at the top. No arching the low back. | — |
| Exercise | Sets | Reps | Rest | Coaching Notes | Video |
|---|---|---|---|---|---|
|
ISO Incline Press
Start: 10 lbs / side
|
3 |
8-10 |
60s |
Weakest upper body pattern. Do not increase weight until all 3 sets hit 15 clean reps. 2 sec descent. | ▶ Watch |
|
MTS High Row
50 lbs
|
3 |
10-12 |
60s |
Pull toward upper chest. Controlled return — don't let the weight pull you forward. | ▶ Watch |
|
Converging Chest Press
60 lbs
|
3 |
10–12 |
75s |
Full range of motion. Squeeze hard at the top of each rep. | ▶ Watch |
|
MTS Low Row
60 lbs / side
|
3 |
8-10 |
60s |
Slow eccentric — really feel the stretch at the end of the movement. | ▶ Watch |
|
Machine Lateral Raise
30 lbs
|
3 |
15 |
45s |
No momentum. Lead with elbows, not hands. Stop at shoulder height. | ▶ Watch |
|
Seated Dip
65 lbs
|
3 |
10–12 |
60s |
Keep torso upright for more tricep isolation. | ▶ Watch |
This is the lift to watch. Upper push strength is significantly behind lower body. Prioritize range of motion and control over load — the numbers will come.
| Exercise | Sets | Reps | Rest | Coaching Notes | Video |
|---|---|---|---|---|---|
|
Pendulum Squat
25 lbs / side
|
3 |
10–12 |
120s |
Full range of motion — no restriction here. Controlled descent every rep. | ▶ Watch |
|
ISO Lateral Leg Press
180 lbs
|
3 |
12–15 |
75s |
Do not lock knees at the end of the movement. Controlled press throughout. | ▶ Watch |
|
Leg Extension
85 lbs
|
3 |
10-12 |
60s |
Pause and squeeze at full extension for 1 second. | ▶ Watch |
|
Leg Curl ⭐
15 lbs / side
|
3 |
12–15 |
60s |
PRIORITY LIFT. Full range of motion. This number needs to grow every phase. | ▶ Watch |
|
[Booty - Builder] Back Extension [Glute Focused]
100 lbs
|
3 |
12–15 |
60s |
Neutral spine. Do not hyperextend at the top. | ▶ Watch |
|
Hip Abductor Machine
70 lbs
|
3 |
15 |
45s |
Controlled pace. No slamming the weight at the end of each rep. | ▶ Watch |
Currently 15 lbs/side vs 180 lbs on Leg Press. That gap is a hamstring injury waiting to happen as load increases. Push this number harder than anything else on lower day.
| Exercise | Sets | Reps | Rest | Coaching Notes | Video |
|---|---|---|---|---|---|
|
Assisted Pull-Up
130 lbs assistance
|
3 |
8–10 |
90s |
Full hang at bottom, chin over bar at top. Reduce assist by 5–10 lbs every 2–3 weeks. | |
|
Diverging Lat Pulldown
95 lbs
|
3 |
10–12 |
75s |
Drive elbows to hips, not hands to shoulders. No body sway. | ▶ Watch |
|
Diverging Seated Row
85 lbs
|
3 |
10–12 |
75s |
Squeeze shoulder blades together at the end of each rep. Hold 1 sec. | ▶ Watch |
|
ISO Lateral chest Press
30 lbs/side
|
3 |
10-12 |
60s |
Feet Planted firmly on the ground. Do not lock out elbows at the end of the movement | ▶ Watch |
|
Preacher Bicep Curl
35 lbs
|
3 |
10–12 |
60s |
No swinging. Full extension at the bottom of every rep. | ▶ Watch |
|
Linear Leg Press
160 lbs
|
3 |
10-12 |
75s |
Heels & Glutes planted.Reference video (Shallow range if needed.) Keep this as a maintenance lift — legs were trained Day 2. | ▶ Watch |
Track the assistance weight separately — reducing it over time is one of the best indicators of upper body strength progress. Log it every session.
| Exercise | Sets | Reps | Rest | Coaching Notes | Video |
|---|---|---|---|---|---|
|
Dead Bug
Bodyweight
|
3 |
10 / side |
30s |
Low back pressed into the floor the entire set. Move slow and controlled. | — |
|
Bird Dog
Bodyweight
|
3 |
10 / side |
30s |
Hips square, no rotation. Extend arm and opposite leg fully before returning. | — |
|
Side Plank
Bodyweight
|
3 |
20s / side |
30s |
Stack feet. Hips up. Straight line from ear to ankle. | — |
|
Single-Leg Stand
Bodyweight
|
3 |
30s / leg |
30s |
Soft knee, eyes forward. Barefoot is best. Progress by closing your eyes. | — |
This schedule is flexible. The only non-negotiable: never train more than 2 days in a row. Note: Try to get some light movement on rest days — a walk or light cycling. This promotes recovery and keeps the habit consistent without adding fatigue.
Fill this in right after each workout. Your coach reviews all logs at your monthly check-in.
No sessions logged yet. Your history will appear here.
Hit "⬇ Export PDF for Coach" before your check-in and send the file to your coach. The PDF has everything needed to build Phase 2 around your actual progress.