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Professional Edge Phase 2 Lifting Workout

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

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  • 11

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Band-Resisted Run
Band-Resisted Run

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.

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>>

Routine

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PROFESSIONAL EDGE: PHASE 2 LIFTING WORKOUT

Below sets, reps and rest based on intermediate lifter.

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 11

Goblet Squat

Equipment
Dumbbells, Kettlebells
Sets
4
Reps
10-12
Rest
45 sec
*Perform with kettlebell or dumbbell.
Exercise 2 of 11

Band-resisted Run

Equipment
Sets
4
Reps
10-12
Rest
45 sec
Exercise 3 of 11

Walking Dumbbell 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 4 of 11

Leg Press

Equipment
Sets
4
Reps
10-12
Rest
45 sec
Equipment
Swiss Ball
Sets
4
Reps
10-12
Rest
45 sec
Exercise 6 of 11

Standing Calf Raise

Equipment
Box
Sets
4
Reps
10-12
Rest
45 sec
Can be performed with or without weight depending on your level.
Equipment
Bench, Dumbbells
Sets
4
Reps
10-12*
Rest
45 sec
*Each side
Equipment
Medicine Ball
Sets
4
Reps
10-12
Rest
45 sec
Exercise 9 of 11

Reverse Hyperextension

Equipment
Sets
4
Reps
10-12
Rest
45 sec
Exercise 10 of 11

TRX Row

Equipment
TRX
Sets
4
Reps
10-12
Rest
45 sec
How to
Exercise 11 of 11

Overhead Dumbbell Press

Equipment
Dumbbells
Sets
4
Reps
10-12*
Rest
45 sec
*Each side; Perform kneeling.
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