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.

PROFESSIONAL EDGE: PHASE 3 LIFTING WORKOUT

Below sets, reps and rest based on intermediate lifter.*
Exercise
Set
Reps
Rest
Bulgarian Split Squat
4
10 ea side
45 sec
Tri-Phase Band Squats on the Slant Board
4
10
45 sec
Band Resisted Skiers
4
10 ea side
45 sec
Single Leg RDL
4
10 ea side
45 sec
Landmine Row
4
10
45 sec
Rack Pulls
4
10
45 sec
Single Arm DB Snatch
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 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.

PROFESSIONAL EDGE: PHASE 3 LIFTING WORKOUT

Below sets, reps and rest based on intermediate lifter.*
Exercise
Set
Reps
Rest
Bulgarian Split Squat
4
10 ea side
45 sec
Tri-Phase Band Squats on the Slant Board
4
10
45 sec
Band Resisted Skiers
4
10 ea side
45 sec
Single Leg RDL
4
10 ea side
45 sec
Landmine Row
4
10
45 sec
Rack Pulls
4
10
45 sec
Single Arm DB Snatch
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>>