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Professional Edge Phase 1 Lifting Workout

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

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Lying Medicine Ball Ceiling Throw
Lying Medicine Ball Ceiling Throw

Get started with Phase One, which combines some heavy lifting with dynamic movements to create a total-body routine that will prep you for Phase Two of Professional Edge. If you’re up for it, add weight where relevant to up the intensity.

You’ll perform this workout six times over the 12-week program, during weeks 1-4.

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>>

Routine

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Professional Edge: Phase 1 Lifting Workout

Below sets, reps and rest based on intermediate lifter.

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Bodyweight Jump Squat

Equipment
No Equipment
Sets
4
Reps
10-12
Rest
45 sec
Exercise 2 of 10

Hex Bar Squat

Equipment
Sets
4
Reps
10-12
Rest
45 sec
Exercise 3 of 10

Stepup

Equipment
Box
Sets
4
Reps
10-12*
Rest
45 sec
*Each side; Can be performed with or without weight depending on your level.
Exercise 4 of 10

Dumbbell Side Lunge

Equipment
Dumbbells
Sets
4
Reps
10-12*
Rest
45 sec
*Each side; Can be performed with or without weight depending on your level.
Exercise 5 of 10

Dumbbell Deadlift

Equipment
Dumbbells
Sets
4
Reps
10-12
Rest
45 sec
*Perform as an elevated Romanian Deadlift, standing on top of a box.
Exercise 6 of 10

Medicine Ball Ceiling Toss

Equipment
Sets
4
Reps
10-12
Rest
45 sec
Exercise 7 of 10

General Pushup

Equipment
No Equipment
Sets
4
Reps
10-12
Rest
45 sec
*Perform as a non-plyo pushup, lowering body all the way down and releasing hands off floor before pushing back up.
Exercise 8 of 10

General Pullup

Equipment
Pullup Bar
Sets
4
Reps
10-12
Rest
45 sec
Exercise 9 of 10

Single-Arm Band Row

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

Dumbbell Front Raise

Equipment
Dumbbells
Sets
4
Reps
10-12
Rest
--
*Perform exercises 10A-10C as a complex, doing one set of each exercise straight through before resting.
Exercise 11 of 10

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
10-12
Rest
--
*Perform exercises 10A-10C as a complex, doing one set of each exercise straight through before resting.
Exercise 12 of 10

Dumbbell Upright Row

Equipment
Dumbbells
Sets
4
Reps
10-12
Rest
45 sec
*Perform exercises 10A-10C as a complex, doing one set of each exercise straight through before resting.
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