Workout Routines

Professional Edge Phase 3 Lifting Workout

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

by
Band-resisted Skier
Exercises 7
Equipment Yes

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>>
Return to the Professional Edge Program>>

PROFESSIONAL EDGE: PHASE 3 LIFTING WORKOUT Below sets, reps and rest based on intermediate lifter.

Exercise 1

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

Exercise 2

Tri-Phase Band Sqaut You'll need: Resistance Band, Squat Rack, Weight Plates
Tri-Phase Band Sqaut thumbnail
4 sets
10-12 reps
45 sec rest
*Perform with bands attached to a barbell.

Exercise 3

Band-resisted Skier
Band-resisted Skier thumbnail
4 sets
10-12* reps
45 sec rest
*Each side

Exercise 4

Single-Leg Romanian Deadlift with Dumbbells You'll need: Dumbbells How to
Single-Leg Romanian Deadlift with Dumbbell thumbnail
4 sets
10-12* reps
45 sec rest
*Each side

Exercise 5

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

Exercise 6

Rack Pull You'll need: Barbell, Squat Rack How to
Rack Pull thumbnail
4 sets
10-12 reps
45 sec rest

Exercise 7

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