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.

PROFESSIONAL EDGE: PHASE 2 LIFTING WORKOUT

Below sets, reps and rest based on intermediate lifter.*
Exercise
Set
Reps
Rest
Goblet Squats
4
10
45 sec
Band-Resisted Runs
4
10
45 sec
Walking Lunges
4
10 ea side
45 sec
Leg Press
4
10
45 sec
Hamstring Curls on Swiss Ball
4
10
45 sec
Calf Raises
4
10
45 sec
Single-Arm Dumbbell Press
4
10 ea side
45 sec
Med Ball Chest Pass
4
10
45 sec
Reverse Hypers
4
10
45 sec
TRX Rows
4
10
45 sec
Kneeling Overhead Press
4
10 ea side
45 sec

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>>

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.

PROFESSIONAL EDGE: PHASE 2 LIFTING WORKOUT

Below sets, reps and rest based on intermediate lifter.*
Exercise
Set
Reps
Rest
Goblet Squats
4
10
45 sec
Band-Resisted Runs
4
10
45 sec
Walking Lunges
4
10 ea side
45 sec
Leg Press
4
10
45 sec
Hamstring Curls on Swiss Ball
4
10
45 sec
Calf Raises
4
10
45 sec
Single-Arm Dumbbell Press
4
10 ea side
45 sec
Med Ball Chest Pass
4
10
45 sec
Reverse Hypers
4
10
45 sec
TRX Rows
4
10
45 sec
Kneeling Overhead Press
4
10 ea side
45 sec

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>>