Workout Routines

Professional Edge Phase 2 Lifting Workout

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

by
Band-Resisted Run
Exercises 11
Equipment Yes

Phase Two of the Professional Edge program doesn't let up, and this high-intensity workout utilizes some of the tools that take pro athletes' workouts to the next level. You'll perform this workout eight times over the 12-week program, starting with week three.

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:

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 2 LIFTING WORKOUT Below sets, reps and rest based on intermediate lifter.

Exercise 1

Goblet Squat You'll need: Dumbbells, Kettlebells How to
Goblet Squat thumbnail
4 sets
10-12 reps
45 sec rest
*Perform with kettlebell or dumbbell.

Exercise 2

Band-resisted Run
Band-resisted Run thumbnail
4 sets
10-12 reps
45 sec rest

Exercise 3

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

Exercise 4

Leg Press How to
Leg Press thumbnail
4 sets
10-12 reps
45 sec rest

Exercise 5

Swiss Ball Hip Raise and Leg Curl You'll need: Swiss Ball How to
Swiss Ball Hip Raise and Leg Curl thumbnail
4 sets
10-12 reps
45 sec rest

Exercise 6

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
10-12 reps
45 sec rest
Can be performed with or without weight depending on your level.

Exercise 7

Single-Arm Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Single-Arm Dumbbell Bench Press thumbnail
4 sets
10-12* reps
45 sec rest
*Each side

Exercise 8

Medicine Ball Chest Pass You'll need: Medicine Ball How to
Medicine Ball Chest Pass thumbnail
4 sets
10-12 reps
45 sec rest

Exercise 9

Reverse Hyperextension
Reverse Hyperextension thumbnail
4 sets
10-12 reps
45 sec rest

Exercise 10

TRX Row You'll need: TRX How to
TRX Row thumbnail
4 sets
10-12 reps
45 sec rest

Exercise 11

Overhead Dumbbell Press You'll need: Dumbbells How to
Overhead Dumbbell Press thumbnail
4 sets
10-12* reps
45 sec rest
*Each side; Perform kneeling.
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