Strength Training: Advanced Phase 1

Top Knot Training

Bodybuilding, Strength & Conditioning
Coach
Katie Marony

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

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Improve your strength
Watch while your compound lift numbers skyrocket.
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TrainHeroic app allows you to conveniently track your progress from week to week.
Features
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Programming 4 days per week
Push, pull, quad, glute/hamstring
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Delivered through TrainHeroic
TrainHer
Equipment
Required
Dumbbells // Cables // Machines // Barbells // Bands
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Sample Week
Week 1 of 6-week program
Sunday
Legs, Anterior Focus

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

Monday
Upper Body, Push

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

Wednesday
Legs, Posterior Focus

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

Friday
Upper Body Pull

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

Coach
coach-avatar Katie Marony

Queer, tatted, and rebellious Certified Personal Training. Specializing in strength training, conditioning, boxing, and youth athletics.

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Strength Training: Advanced Phase 1