Strength & Conditioning Workouts - Phase 2
By: Brandon Sales
Week 1
Day 1
5 Rounds
10 - Standing Dumbbell Shoulder press
15 - Dual Arm Dumbbell Rows
12 - Dumbbell Tricep Extensions
30 - Battle Rope Strikes (increase strikes each round by 10)
40 - Crunches
Day 2
5 Rounds
15 - Dumbbell Squats:
8/8 - Reverse Lunges: (No Weights up to 25lbs)
12/12 - Box Step ups: ( No Weights up to 30lbs)
35-40 second planks
Day 3
20 minute AMRAP
300 - Meter Row
12/12 - Barbell Jump Overs
12 - Bosu Ball Ground to Overhead press
12 - Single Arm Alternating Kettlebell Swings
Day 4
5 Rounds
12 - Decline Sit-ups w/8-12 lb. Dumbbell
12 - Dumbbell Thrusters
15 - Standing Slam Balls
30/30 - Mountain Climbers
Day 5
7 Rounds for Time
7 - Push-Ups
7 - Barbell Thrusters
7 - Leg Raises
7 - Deadlifts (95lbs to 185lbs)
7 - Burpees
7 - Kettlebell Swings (18-45lbs)
7 - Pull-Ups (modification: bands, assisted pull-up machine or 7 sec pull up hold)
Day 6
Active recovery
10 - Sprints (distance depends on the person; ranging from 10 meters to 60 meters)
15 minutes mild walk (2.5-3.5) with the last 2 minutes at (1.5-2.0) to get heart rate down
Day 7
Stretch
Shoulder R - Shoulder L
Tricep R - Tricep L
Banded shoulder behind body R - Banded shoulder behind body L
Banded Tricep R - Banded Tricep L
Pec stretch R - Pec stretch L
Kneeling forearm stretch
Pec Roll R- Pec Roll L
Lat Roll R - Lat Roll L
Back Roll
Glute Roll R - Glute Roll L
Hamstring R - Hamstring L
Quad Roll R - Quad Roll L
Week 2
Day 1
5 Round
12 - Standing Dumbbell Push Press
15 - Dumbbell bent over rows
20 - Cable triceps pushdown
25 - Jumping Jacks
35 - Crunches
Day 2
5 Rounds
10 - Barbell Pause Squats:
15/15 - Walking Lunges: (No Weights up to 25lbs)
8 - Box Jumps
35 second side planks each side
Day 3
20 minute AMRAP
800 - Assault Bike
12 - broad jumps
12 - wall balls (use large med balls)
12 - Ring Rows
Day 4
5 Rounds
Down & Back - Kettlebell carries
12 - Dumbbell Push Press
12/12 - Oblique Twists
25/25 - Plank Shoulder taps
Day 5
7 Rounds for Time (Record time from last week and beat it)
7- Push-Ups
7- barbell thrusters
7- Leg Raises
7- Deadlifts (95lbs to 185lbs)
7 Burpees
7 Kettlebell Swings (18-45lbs)
7 Pull-Ups (modification: bands, assisted pull-up machine, or 7 second pull up hold)
Day 6
Active recovery
10 - Sprints (distance depends on the person; ranging from 10 meters to 60 meters)
15 minutes mild walk (2.5-3.5) with the last 2 minutes at (1.5-2.0) to get heart rate down
Day 7
Stretch
Shoulder R - Shoulder L
Tricep R - Tricep L
Banded shoulder behind body R - Banded shoulder behind body L
Banded Tricep R - Banded Tricep L
Pec stretch R - Pec stretch L
Kneeling forearm stretch
Pec Roll R- Pec Roll L
Lat Roll R - Lat Roll L
Back Roll
Glute Roll R - Glute Roll L
Hamstring R - Hamstring L
Quad Roll R - Quad Roll L
Week 3
Day 1
Barbell Bench Press: warm up 3-4 sets of build up 8, 5, 5, 3; then 75% of 1 rep max for 4 sets of 9-10
Dumbbell Incline Bench Press: 12-30 reps, 12-30 reps, 12-30 reps
Standing Dumbbell Side Raises: 3 sets of 8-30 reps
Standing Front raise: 2 sets of 8-15 reps
Cable Tricep push downs: 2-4 sets of 10-20 reps
Crunches: 4 sets of 30 reps
Day 2
Lower body
Barbell squats: warm up weight for 3-4 sets,
then 75% of 1 RM x 3 sets of 11-12 reps
Db squats x 60 total reps
Db walking Lunges: 12/12 lunges each side x 4 sets
Leg extensions: 3 sets of 10-30 reps
Calf raises: 3 sets of 15
Planks: 3 sets of as long as you can go
Day 3
Active recover
30 min AMRAP
.15 mile jog / sprint on the treadmill
Db push press: 12 reps
Push ups: 10 reps
Sit ups: 10
Day 4
Pull-ups: 3 sets of AMRAP
Lat pull downs: 4 sets of 8-15 reps
Cable pulley rows: 2-4 sets of 8-15 reps
Dumbbell shrugs: 3 sets of 12-20 reps
Bent over rear delt flies: 2 sets of 15-30 reps
Curl bar bicep curls : 4 sets of 10-15 reps
Super mans: 100 total reps
Day 5
Barbell deadlift: warm up weight 3-4 sets then 75% 4 sets of 4-6 reps
Db RDL’s: 4 sets of 10 reps
Single leg leg extensions: 12/12 x 3 sets
Hamstring curls: 3 sets of 15-30 reps
Abductor machine: 4 sets of 15-30 reps
Side obliques + crunches
Day 6
Active recovery
10 - assault bike Sprints (800 meters, rest about 45 second to 1:20 minute)
15 minutes mild walk (2.5-3.5) with the last 2 minutes at (1.5-2.0) to get heart rate down
Day 7
Stretch
Shoulder R - Shoulder L
Tricep R - Tricep L
Banded shoulder behind body R - Banded shoulder behind body L
Banded Tricep R - Banded Tricep L
Pec stretch R - Pec stretch L
Kneeling forearm stretch
Pec Roll R- Pec Roll L
Lat Roll R - Lat Roll L
Back Roll
Glute Roll R - Glute Roll L
Hamstring R - Hamstring L
Quad Roll R - Quad Roll L
Week 4
Day 1
Barbell Bench Press: warm up 3-4 sets of build up 8, 5, 5, 3; then 75% of 1 rep max for 4 sets of 12
Dumbbell Incline Bench Press: 8-30 reps, 8-30 reps, 8-30 reps (increase volume with more reps each set then last week, or increase weight if rep range was met**)
Standing Dumbbell Side raises: 3 sets of 8-30 reps**
Standing Front Raises: 2 sets of 8-15 reps**
Cable Tricep Push Downs: 2-4 sets of 8-20 reps**
Crunches: 4 sets of 30 reps
Day 2
Lower body
Barbell squats: warm up weight for 3-4 sets, then 75% of 1 RM x 3 sets of 12-15reps
Db squats x 60 total reps (increase dumbbell load)
Db walking Lunges: 15/15 lunges each side x 4 sets
Leg extensions: 3 sets of 8-30 reps**
Calf raises: 3 sets of 15
Planks: 3 sets of as long as you can go w/a light plate on back
Day 3
Active recovery
30 min AMRAP
.15 mile jog / sprint on the treadmill
Db push press: 12 reps
Push ups: 10 reps
Sit ups: 10
Day 4
Pull-ups: 3 sets of AMRAP**
Lat pull downs: 4 sets of 8-15 reps**
Cable pulley rows: 2-4 sets of 8-15 reps**
Dumbbell shrugs: 3 sets of 12-20 reps**
Bent over rear delt flies: 2 sets of 15-30 reps **
Curl bar bicep curls : 4 sets of 10-15 reps**
Super mans: 100 total reps
Days 5
Barbell deadlift: warm up weight 3-4 sets then 75% 4 sets of 4 reps
Db RDL’s: 4 sets of 10 reps
Single leg leg extensions: 15/15 x 3 sets
Hamstring curls: 3 sets of 15-30 reps
Abductor machine: 4 sets of 15-30 reps
Side obliques + crunches
Day 6
Active recovery
10- assault bike Sprints (800 meters, rest about 45 second to 1:20 minute)
15 minutes mild walk (2.5-3.5) with the last 2 minutes at (1.5-2.0) to get heart rate down
Day 7
Stretch
Shoulder R - Shoulder L
Tricep R - Tricep L
Banded shoulder behind body R - Banded shoulder behind body L
Banded Tricep R - Banded Tricep L
Pec stretch R - Pec stretch L
Kneeling forearm stretch
Pec Roll R- Pec Roll L
Lat Roll R - Lat Roll L
Back Roll
Glute Roll R - Glute Roll L
Hamstring R - Hamstring L
Quad Roll R - Quad Roll L