Strength Training: Advanced Phase 1
Top Knot Training
Bodybuilding, Strength & ConditioningStrength Training: Advanced Phase 1 is perfect for athletes who have several years of experience in the gym. This program focuses on improving strength in your compound lifts: squat, deadlift, bench, pull-ups
Accessory work is programmed in to help develop a well-rounded strength routine.
4 day split: Push, Pull, Quads, Glutes/Hammies
A1
Cardio
1 x 5:00
A2
Warmup/Stretching
1 x 10:00
B
Back Squat
4 x 5
C1
Leg Press
4 x 15
C2
Leg Extension
4 x 15
D1
Forward Walking Lunges
2 x 10
D2
Forward Walking Lunges
2 x 10
E
Goblet Squat
4 x 10
F
Ankle Flexion
3 x 15
G
Side Plank
3 x 0:40
A1
Cardio
1 x 5:00
A2
Warmup/Stretching
1 x 10:00
B1
TRX Chest Press
3 x 10
B2
TRX Tricep Extension
3 x 10
C
Barbell Bench Press
4 x 5
D1
High To Low Cable Chest Fly
4 x 10
D2
Cable Triceps Pressdown
4 x 10
E1
Inclined Chest Fly
4 x 10
E2
Inclined Squeeze Press
4 x 10
E3
Inclined Skull Crusher
4 x 10
F1
DB Alternating Cross-Body Front Raise
3 x 10
F2
DB Lateral Raise
3 x 10
A1
Cardio
1 x 5:00
A2
Warmup/Stretching
1 x 10:00
B1
Banded Side Steps
3 x 8
B2
Banded Glute Bridge with Hip Abduction
3 x 8
C
Barbell Deadlift
4 x 5
D1
Barbell Hip Thrust
4 x 8
D2
Romanian Deadlift (RDL)
4 x 10
E1
Weighted Calf Raises
3 x 20
E2
Seated Hamstring Curls
3 x 15
F
Glute Kickbacks
3 x 12
G
Bicycle Sit-Ups
3 x 30
A1
Cardio
1 x 5:00
A2
Warmup/Stretching
1 x 10:00
B1
Banded Lat Pulldown
3 x 12
B2
Banded Bicep Curls
3 x 12
C
Wide Grip Pull Ups
4 x 8
D1
V-grip Lat Pulldown
4 x 10
D2
Plate Curls
4 x 10
E1
Seated Cable Row
4 x 8
E2
DB Bicep Curls
4 x 8
F1
Cable Straight Arm Pulldown
4 x 10
F2
Cable Face Pulls
4 x 10
G
DB Reverse Fly
3 x 12
H
Plank
3 x 0:45
Katie Marony
Queer, tatted, and rebellious Certified Personal Training. Specializing in strength training, conditioning, boxing, and youth athletics.
We want to help you get stronger than you've ever been. Join the rest of the Top Knot Training athletes today.
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