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Back to Phase 1

Full Body Integration

Phase 1 Weeks 1-4

Main Exercises

1

Barbell Deadlift

Glutes Barbell
Barbell Deadlift demonstration
3
Sets
3-5
Target
2min
Rest
7/10
RPE
2

Split Squats

Quadriceps Body weight
Split Squats demonstration
3
Sets
3-5
Target
2min
Rest
7/10
RPE
3

Reverse Grip Machine Lat Pulldown

Lats Leverage machine
Reverse Grip Machine Lat Pulldown demonstration
3
Sets
4-6
Target
2min
Rest
8/10
RPE
4

Weighted Russian Twist

Abdominals Weighted
Weighted Russian Twist demonstration
3
Sets
15-20
Target
2min
Rest
7/10
RPE