Name: Playbook - Legal Weight - W4/D1 Full Body Strength Program Cycle 2
Uploaded: 2024-04-27T01:18:41.223Z
Duration: 90 min
Description: W4/D1 Full Body Strength Program Cycle 2

Day 1: Lower Body/Knee Dominant
For this cycle #2, I want you to incorporate drop sets with the zombie lunges, do 5-6 reps heavy then finish the steps with a lighter weight & also drop set on the leg press.

Place hands on the bar outside shoulder width. Wrap elbows under the bar, parallel to the ground. Drives knees out as you descend.

Barbell Front Squats

Place a riser or plate on the ground & place your back toe on it. Step forward into a split squat position. Drop knee down as close to the ground as possible.

Dual Dumbbell Split Squats Rear Foot Elevated

circuit 1

Holding DBs by your side, step onto the box/bench with one foot, bring the other one up. Step down with the leading leg, then bring the other leg down.

Dumbbell Step Ups

Walking lunges but you're leading with one side only.

Dumbbell Zombie Lunges

circuit 2

Place feet in a neutral position. Hold onto the seat or bars so your hips don't lift off the seat. Knees to the chest.

Leg Press

Place feet low on the plate, narrow stance. Press all the way up. As you descend, come down partially. Once your heels start to lift off the plate, press back up

Toe Press

circuit 3

Assault Bike

circuit 4 cardio

W4/D1 Full Body Strength Program Cycle 2

So tough! Did one less set of everything and still killer

Rebekah

MariaFit

Incredible workout. Quads exploding! Addicted to your lower-body workouts

Mitch

W1/D1 Full Body Strength Program Cycle 2

Candy

Great workout. High volume and intensity!

W1/D2 Full Body Strength Program Cycle 2

Evan

I love killing myself on a Thursday night with Sommer's workouts 🔥🍑

Rhea

W1/D3 Full Body Strength Program Cycle 2

W1/D4 Full Body Strength Program Cycle 2

W1/D5 Full Body Strength Program Cycle 2

Veronica

W2/D1 Full Body Strength Program Cycle 2

W2/D2 Full Body Strength Program Cycle 2

W2/D3 Full Body Strength Program Cycle 2

W2/D4 Full Body Strength Program Cycle 2

My first week doing these workouts, they took me so long because I lacked this type of high volume muscular endurance. I just wanted to finish them, even if it took me forever. Now, even after a 2 week break from the gym, my first day back and I'm able to keep up pretty closely to the short rest times. I still take more time where needed, but I feel so accomplished being able train in this style that I've never actually done before and grow mentally in the gym and in my capability!

W4/D1 Full Body Strength Program Cycle 2

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