HARDCORE TAKE 2 5 Day Split Gym Workout
WARM UP & COOL DOWN
Begin your warm up with 4-5 minutes on a cross trainer just slowly walking turning into a comfortable brisk walk, reverse this for your cool down after.
THE MAIN SESSION
Use a weight that is comfortable for you, if you are achieving past the rep range try and increase the weight (as long as you keep good form), if you don't meet the reps, drop the weight. You should be on the last rep and not be able to do anymore with good form, nothing left in the tank at the end of each set.
After each set take 40-60 seconds rest or enough rest to achieve the reps in the next set, if you need more than this then of course do!
It is important to ensure you exhale on the effort, DO NOT hold your breath or compromise your form for anything and ensure correct posture which can be found HERE.
You can find an exercise glossary to help you with the exercises HERE. If in doubt just drop me a message.
Try and rest 48hrs between each session.
Throughout your PHBP journey we ask you to follow what your body is telling you, only do what you feel comfortable with, if it doesn't feel right then its normally a sign its not right for you. This is not to say you shouldn't be working out or making healthy changes to your lifestyle, we just need to ensure we are making the ones that are right for you and your body, if you need any help contact me HERE.
DAY 1 LEGS
6 Sets- 20,15,10,10,15,20 (Increase weight as reps decrease)
Leg press
Hip Thrusts
4 Sets 6
Smith Squats
4 Sets 15
Leg Ext
Curtsy Squats
3 Sets- 10,20,30 (drop last set)
Goblet Squat
Good Morning
RDL
3 Sets- 20
Cable Kickbacks
Cable Abductor
Finisher
100 KB Swing
100 Body weight Squats
6 x 30 second on 10 second off backward and low cross trainer
DAY 2 Upper
6 Sets- 20,15,10,10,15,20 (Increase weight as reps decrease)
Seated Row Machine 2 second Squeeae at back
Arnold Press
6 Sets 4-8
Pull Ups
4 Sets 15
Chest Press DB
4 Sets 20
Seated Lat Raises
Y/I Raise
Standing Cable crossover (back shoulders)
3 Sets-20 (drop last set)
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Inclined bench Dragon Rows, start narrow pull in
Underarm front Raise
Finisher
3 sets 30 Bicep curl to L Raise
3 sets 30 Lat to front raise standing
3 Sets 30 Tricep dips
DAY 3 GLUTE FOCUS
Glute Activation warm up with band 4 sets 25 donkey to Fire Hydrant
6 Sets- 20,30,30,20,10,10 (Increase weight as reps decrease)
Hip Thrusts
5 Sets 15
RDL 1 & 1/4
Leg ext
4 Sets 15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Swing Lunges
Squat DB Hanging off steps on rack/ 2 bench
3 Sets- 30 Drop Last set 3 times
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Adductor
KB Swing
Finisher
3 sets 30 Heavy wide leg double DB Cleans
3 sets 30 Back Extension
DAY 4 Upper
6 Sets- 20,10,6,6,10,20
Deadlift
4 sets max reps
Pull ups 3 second Negs
3 Sets 15
Seated Shoulder Press
5 Sets 12-15
Cable Lat Raise
Around the worlds
Seated Lat Raise
3 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Cable Declined Press
Cable 1 Arm Press
3 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Light DB snatch
Straight Arm Pushdown
Finisher (one weight 10 seconds rest in between sets)
4 sets 15 Bicep curl
4 sets 15 Tricep Pushdown
DAY 5 LEGS
5 Sets- 15
Leg Press
Smith Split Lunges
5 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Ham Curl 3 sec neg
Leg ext 2 sec squeeze
5 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Wide Leg toes out leg press 3 sec lower
3 Sets- 50 (drop weight down)
DB Wide leg Deep Squats (Bum touching low low step bench/ DB laying flat)
Stiff Leg Deadlift (Like RDL but legs slightly wider)
Finisher
2 sets 20 (each side) TRX Lunges foot in strap
3 sets 1 min holding ball wall sit
PLEASE COME TO A GRADUAL COOL DOWN AFTER EACH SESSION AND STRETCH ALL THE MAJOR MUSCLES USED. STRETCHING GUIDLINES CAN BE FOUND HERE.