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Phase 15 - Gym Program: Day 1 - Squat & Upper

The document outlines a 4-day gym program that focuses on squats and upper body exercises each day. Day 1 includes low bar back squats and exercises like incline bench press and rows. Day 2 has conventional deadlifts and lateral raises. Day 3 replaces squats with high bar back squats and flat bench press. Day 4 finishes with front squats and exercises such as shoulder press and lat pulldowns. Each workout includes core and glute activation routines before the main lifts and circuit training with supersets of upper body moves between squat sets.

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AmandaLever
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206 views

Phase 15 - Gym Program: Day 1 - Squat & Upper

The document outlines a 4-day gym program that focuses on squats and upper body exercises each day. Day 1 includes low bar back squats and exercises like incline bench press and rows. Day 2 has conventional deadlifts and lateral raises. Day 3 replaces squats with high bar back squats and flat bench press. Day 4 finishes with front squats and exercises such as shoulder press and lat pulldowns. Each workout includes core and glute activation routines before the main lifts and circuit training with supersets of upper body moves between squat sets.

Uploaded by

AmandaLever
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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PHASE 15 - GYM PROGRAM

DAY 1 – SQUAT & UPPER

EXERCISE SETS REPS REST NOTES

WARM UP - CORE ACTIVATION ROUTINE 1

WARM UP - GLUTE ACTIVATION ROUTINE 1

A Low Bar Back Squat 5 3 4 Minutes

B1 Incline Dumbbell Bench Press 3 10 10 Seconds

B2 Incline Bench Dumbbell Row 3 10 10 Seconds

B3 Cable Abdominal Crunch 3 10 10 Seconds

B4 Rear Delt Fly 3 10 4 Minutes

DAY 2 – DEADLIFT & UPPER

EXERCISE SETS REPS REST NOTES

WARM UP - CORE ACTIVATION ROUTINE 1

WARM UP - GLUTE ACTIVATION ROUTINE 1

A Conventional Deadlift 5 5 4 Minutes

B1 Lateral Raise 3 10 10 Seconds

B2 Dumbbell Bent Over Row 3 10 10 Seconds

B3 Farmers Walk 3 30 sec 10 Seconds

B4 Marching Plank 3 30 sec 4 Minutes


DAY 3 – SQUAT & UPPER

EXERCISE SETS REPS REST NOTES

WARM UP - CORE ACTIVATION ROUTINE 1

WARM UP - GLUTE ACTIVATION ROUTINE 1

A High Bar Back Squat 5 5 4 Minutes

B1 Flat Dumbbell Bench Press 3 10 10 Seconds

B2 One Arm Row 3 10 (each arm) 10 Seconds

B3 Hanging Leg Raise 3 10 10 Seconds

B4 Rope Face Pull 3 10 4 Minutes

DAY 4 – SQUAT & UPPER

EXERCISE SETS REPS REST NOTES

WARM UP - CORE ACTIVATION ROUTINE 1

WARM UP - GLUTE ACTIVATION ROUTINE 1

A Front Squat 5 8 4 Minutes

B1 Seated Dumbbell Shoulder Press 3 10 10 Seconds

B2 Lat Pull Down 3 10 10 Seconds

B3 Kettlebell Swing 3 30 sec 10 Seconds

B4 Alternating Leg Raise 3 30 sec 4 Minutes

Love,
Your Online Personal Trainers,

Felicia & Diana xx

HAPPY TRAINING BABES!

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