Strength 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
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