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Phase 6 - Gym Program: Day 1 - Squat Day

This document outlines a 4 day gym program with exercises divided into squat, deadlift, and circuit days. Day 1 focuses on squats and includes warm up exercises followed by low bar squats, goblet squats, hamstring curls, overhead presses, and bent over rows. Day 2 is a full body circuit with exercises like lunges, push ups, Romanian deadlifts, and planks. Day 3 targets deadlifts along with exercises like hip thrusts and kettlebell swings. Day 4 repeats the circuit format with moves such as split squats, lateral raises, and hanging leg raises.

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AmandaLever
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1K views2 pages

Phase 6 - Gym Program: Day 1 - Squat Day

This document outlines a 4 day gym program with exercises divided into squat, deadlift, and circuit days. Day 1 focuses on squats and includes warm up exercises followed by low bar squats, goblet squats, hamstring curls, overhead presses, and bent over rows. Day 2 is a full body circuit with exercises like lunges, push ups, Romanian deadlifts, and planks. Day 3 targets deadlifts along with exercises like hip thrusts and kettlebell swings. Day 4 repeats the circuit format with moves such as split squats, lateral raises, and hanging leg raises.

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 6 - GYM PROGRAM

DAY 1 – SQUAT DAY

EXERCISE SETS REPS REST NOTES

WARM UP - CORE ACTIVATION ROUTINE 1

WARM UP - GLUTE ACTIVATION 1


ROUTINE

A Low Bar Squat 5 5 100 Seconds

B1 1 1/4 Goblet Squat 3 5 10 Seconds

B2 Lying Hamstring Curl 3 15 10 Seconds

B3 Standing Barbell Overhead Press 3 15 10 Seconds

B4 Barbell Bent Over Row - Supinated 3 15 120-180 Seconds


Grip

DAY 2 – CIRCUIT

EXERCISE SETS REPS REST NOTES

WARM UP - CORE ACTIVATION ROUTINE 1

WARM UP - GLUTE ACTIVATION 1


ROUTINE

A1 Walking Lunge 4 15 (each leg) 10 Seconds

A2 Incline Push Up on Knees 4 15 10 Seconds

A3 Dumbbell Romanian Deadlift 4 15 10 Seconds

A4 Incline Bench Dumbbell Row 4 15 10 Seconds

A5 Reverse Ab Wheel Rollout on Foam 4 15 10 Seconds


Roller

A6 Plank 4 15 10 Seconds

A7 Skipping 4 30 Sec 120-180 Seconds


DAY 3 – DEADLIFT DAY

EXERCISE SETS REPS REST NOTES

WARM UP - CORE ACTIVATION ROUTINE 1

WARM UP - GLUTE ACTIVATION 1


ROUTINE

A Conventional Deadlift 5 5 100 Seconds

B1 Hip Thruster 3 5 10 Seconds

B2 Kettlebell Sumo Deadlift 3 15 10 Seconds

B3 Flat Dumbbell Bench Press 3 15 10 Seconds

B4 Seated Cable Row 3 15 120-180 Seconds

DAY 4 – CIRCUIT

EXERCISE SETS REPS REST NOTES

WARM UP - CORE ACTIVATION ROUTINE 1

WARM UP - GLUTE ACTIVATION 1


ROUTINE

A1 Split Squat 4 15 (each leg) 10 Seconds

A2 Lateral Raises 4 15 10 Seconds

A3 Alternating Reverse Drop Lunges 4 15 (each leg) 10 Seconds

A4 Rear Delt Flys 4 15 10 Seconds

A5 Hanging Leg Raises 4 15 10 Seconds

A6 Ab Crunches 4 15 10 Seconds

A7 Medicine Ball Throw Downs 4 15 120-180 Seconds

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