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STRENGTH CYCLE 2 – HOME GYM

Functional Hypertrophy Phase

HOW TO USE THIS PROGRAM

The two workouts below are to be completed once per week each as a minimum. We suggest a day or two between each session. If you wish to do more than two strength workouts per week, you may repeat either of these as needed.

Each workout consists of 4 parts: a warm up, followed by 3 workpieces. To view details of the workout simply click on the + sign. Each exercise contains two videos – a DEMO and an INSTRUCTIONAL. The Demo video shows a few reps of the exercise while the Instructional is us coaching the movement in depth.

The Demo will load by default. To view the Instructional simply click on the “Exercise Name” above each video and it will open up. We suggest you use the Instructional for at least your first few times learning each exercise, and then switch to the Demo just to jog your memory, once you’re in a groove with this cycle of training.

WORKOUT 1

A) Warm Up

B) Superset 1

Complete 4 sets of

 

Single Leg Deadlift

 

Push Up Level 2

B) Superset 2

B) Core / Grip

Complete 3 sets of

 

Tuck Up

 

Supinated Chest to Bar

WORKOUT 2

A) Warm Up

B) Superset 1

B) Superset 2

Complete 4 sets of

 

Cossack Squat Level 1

 

Towel Row

B) Core / Grip

Complete 3 sets of

Hollow Body Level 2

 

Towel Hang