Let’s switch up the gears shall we. Before you move on to Phase 2, I suggest you start off with Phase 1. You can listen to me or not, I won’t know. I’m just throwing it out there.
In Phase 2 we are progressing from a more muscular endurance and hypertrophy program in a strength/hypertrophy program. You will notice there is a Push Day, Pull Day, and a Leg Day. Each of these days will emphasize a movement but I also incorporate muscle movements from other days such as Push Day 1. You will see there is a pull movement as well as a leg movement.
Why? Well because majority of gym goers do way more push than pull exercises causing an imbalance and a “slouched” look and there’s a leg exercise, because everyone has to train legs. Plus it’s only one exercise. Remember - “Friends don’t let friends skip leg day.”
Each movement day has two different workouts. For example, Push Day 1 has two strength exercises while the others are supersetted and geared towards hypertrophy (muscle growth). On Push Day 2 there will be no superset because I really want you to focus on moving as much as weight as possible for the prescribed sets and reps. I always want you to push yourself when it comes to the weight lifted but on these days I want you to just focus on one of the exercises at a time.
|MONDAY PUSH DAY 1||Exercise||Sets x Reps||Rest (sec)|
|Push Press||3 x 5||90|
|Incline DB Bench Press||3 x 8/6/4||60-90|
|A) Bench Press||3 x 10/8/6||-|
|A) Pull-up (weighted)||3 x 10/8/6||90|
|B) Dips||3 x Failure||-|
|B) Step Ups||3 x 6 ea||90|
|6 Way Shoulder Circuit*||3 x 8||90|
|TUESDAY PULL DAY 1||Exercise||Sets x Reps||Rest (sec)|
|Reverse Grip Pull-up (weighted)||3 x 5||90|
|Barbell Rows||3 x 8/6/4||60-90|
|A) Wide Grip Lat Pulldown||3 x 10/8/6||-|
|A) Face Pulls||3 x 10/8/6||90|
|B) DB RDL to Shrug||3 x 12||-|
|B) Inverted Rows||3 x 12||90|
|EZ Bar Bicep Curls||3 x 12||90|
|THURSDAY LEG DAY 1||Exercise||Sets x Reps||Rest (sec)|
|Deadlift||3 x 5||90|
|Goblet Split Squat||3 x 8/6/4 ea. side||60-90|
|A) Leg Press||3 x 10/8/6||-|
|A) Ab Wheel Rollout||3 x 10||90|
|B) Leg Extension||3 x 12||-|
|B) Leg Curls||3 x 12||90|
|Rear Pec Dec Flye/Calf Raises||3 x 12||90|
|FRIDAY PUSH DAY 2||Exercise||Sets x Reps||Rest (sec)|
|Standing DB Shoulder Press||3 x 8||90|
|DB Bench Press||4 x 6||90|
|Incline Bench Press||3 x 8||90|
|Cable Cross Over||3 x 10||60|
|Upright Row||3 x 10||60|
|DB Lateral Raises||3 x 10||60|
*6 WAY SHOULDER CIRCUIT great exercise by John Meadows
Feel free to let me know if you have any questions about the program of any of the exercises. If you think I should start an exercise library, then I could probably put something together.
Remember, before you start any exercise or diet program, please make sure to get cleared from your physician. Better to be safe than sorry.
Other than that, I hope you are stoked to get going on this program and getting a #BodyByAipa. For those of you who’ve been following the program, please let me know how you are feeling on the program and if you are noticing any results. It would really help me out.
Mahalo. Aloha. A hui hou!