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Professional Edge Phase 3 Lifting Workout

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

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  • 7

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Band-resisted Skier
Band-resisted Skier

Phase Three of the Professional Edge program kicks it up a few notches. There may be fewer moves than in Phase Two, but each one will have your muscles feeling the burn. With more complex, single-sided movements and more weight than the previous phases, this workout is no joke.

You’ll perform this workout 10 times over the 12-week program, starting with week seven.

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>>
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Routine

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PROFESSIONAL EDGE: PHASE 3 LIFTING WORKOUT

Below sets, reps and rest based on intermediate lifter.

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 7

Tri-Phase Band Sqaut

Equipment
Resistance Band, Squat Rack, Weight Plates
Sets
4
Reps
10-12
Rest
45 sec
*Perform with bands attached to a barbell.
Exercise 3 of 7

Band-resisted Skier

Equipment
Sets
4
Reps
10-12*
Rest
45 sec
*Each side
Exercise 5 of 7

Landmine Single-arm Row

Equipment
Sets
4
Reps
10-12*
Rest
45 sec
*Each side
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