Workout Routines

Professional Edge Phase 1 Lifting Workout

Build the body of a professional athlete with this 3-phase workout plan.

by
Lying Medicine Ball Ceiling Throw
Exercises 10
Equipment Yes

Get started with Phase One, which combines some heavy lifting with dynamic movements to create a total-body routine that will prep you for Phase Two of Professional Edge. If you're up for it, add weight where relevant to up the intensity.

You'll perform this workout six times over the 12-week program, during weeks 1-4.

Check out the workout and video demonstrations below. And don't forget to warm up before and stretch after the workout.


This workout can be tailored to lifters of all levels using the guidelines below and by adding or increasing:

BEGINNER:

  • 2-3 sets
  • 12-15 reps
  • 45-60 sec rest

INTERMEDIATE:

  • 3-4 sets
  • 10-12 reps
  • 45 sec rest

ADVANCED:

  • 4-5 sets
  • 10-12 reps
  • 30-45 sec rest


See the full Professional Edge Training Schedule>>
Return to the Professional Edge Program>>

Professional Edge: Phase 1 Lifting Workout Below sets, reps and rest based on intermediate lifter.

Exercise 1

Bodyweight Jump Squat You'll need: No Equipment How to
Bodyweight Jump Squat thumbnail
4 sets
10-12 reps
45 sec rest

Exercise 2

Hex Bar Squat
Hex Bar Squat thumbnail
4 sets
10-12 reps
45 sec rest

Exercise 3

Step-Up You'll need: Box How to
Step-Up thumbnail
4 sets
10-12* reps
45 sec rest
*Each side; Can be performed with or without weight depending on your level.

Exercise 4

Dumbbell Side Lunge You'll need: Dumbbells How to
Dumbbell Side Lunge thumbnail
4 sets
10-12* reps
45 sec rest
*Each side; Can be performed with or without weight depending on your level.

Exercise 5

Dumbbell Deadlift You'll need: Dumbbells How to
Dumbbell Deadlift thumbnail
4 sets
10-12 reps
45 sec rest
*Perform as an elevated Romanian Deadlift, standing on top of a box.

Exercise 6

Medicine Ball Ceiling Toss
Medicine Ball Ceiling Toss thumbnail
4 sets
10-12 reps
45 sec rest

Exercise 7

General Pushup You'll need: No Equipment How to
Pushup thumbnail
4 sets
10-12 reps
45 sec rest
*Perform as a non-plyo pushup, lowering body all the way down and releasing hands off floor before pushing back up.

Exercise 8

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
4 sets
10-12 reps
45 sec rest

Exercise 9

Single-Arm Band Row
Single-arm Band Row thumbnail
4 sets
10-12* reps
45 sec rest
*Each side

Exercise 10A

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
4 sets
10-12 reps
-- rest
*Perform exercises 10A-10C as a complex, doing one set of each exercise straight through before resting.

Exercise 10B

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
4 sets
10-12 reps
-- rest
*Perform exercises 10A-10C as a complex, doing one set of each exercise straight through before resting.

Exercise 10C

Dumbbell Upright Row You'll need: Dumbbells How to
Dumbbell Upright Row thumbnail
4 sets
10-12 reps
45 sec rest
*Perform exercises 10A-10C as a complex, doing one set of each exercise straight through before resting.
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