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Posterior Chain Palooza 2

2 Week / 4 Days per Week / Expert

0 ratings
Posterior Chain Palooza 2

Posterior Chain Palooza 2

2 Week / 4 Days per Week / Expert

0 ratings

Posterior Chain Palooza 2

2 Week / 4 Days per Week / Expert

0 ratings

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Cable Machine
  • Wall
  • Barbell
  • Flat Bench
  • Exercise Mat
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 5 reps
3 5 -- --:--
Default
Glutes / Intermediate
3 sets, 8 reps
3 8 --:--
Default
Hip Flexors / Intermediate
3 sets, 8 reps, 02:00 rest
3 8 02:00
Default
Quads / Expert
3 sets, 8 reps
3 8 -- --:--
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Default
Glutes / Intermediate
3 sets, 12 reps
3 12 -- --:--
Default
Abs / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 01:00
Default
Shoulders / Beginner
3 sets, 00:15:00
3 00:15:00 --:--
Default
Quads / Beginner
3 sets, 12 reps, 01:30 rest
3 12 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Repetitions are listed per side, leg, or arm for all exercises that rotate or alternate between sides, legs, or arms.

**The Single-Leg Glute Bridge and Wall Hip Flexor Mobilization exercises are going to be done during the 2 minute break between Deadlift sets.

** Farmer's Walk distance is going to be 30 yards and back per repetition.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Traps secondary Calves secondary Lower back secondary Groin secondary Outer thighs secondary Biceps primary Chest primary Hamstrings primary Lats primary Middle back primary Quads primary Shoulders primary Glutes primary Obliques primary Abs primary Triceps primary Hip flexors primary Muscles diagram

Workout Summary

This is an example of a private workout plan for premium groups.

Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 5 reps
3 5 -- --:--
Default
Glutes / Intermediate
3 sets, 10 reps, 02:00 rest
3 10 02:00
Default
Chest / Beginner
4 sets, 10 reps
4 10 -- --:--
Default
Middle Back / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps
3 10 --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps
3 10 -- --:--
Default
Shoulders / Beginner
2 sets, 10 reps, 01:00 rest
2 10 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 2

Repetitions are listed per side, leg, or arm for all exercises that rotate or alternate between sides, legs, or arms.

**Seated Cable Row: Use a pronated grip.

**Hand Switches with Push-Ups are listed as total number of repetitions.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Traps secondary Calves secondary Lower back secondary Groin secondary Outer thighs secondary Biceps primary Chest primary Hamstrings primary Lats primary Middle back primary Quads primary Shoulders primary Glutes primary Obliques primary Abs primary Triceps primary Hip flexors primary Muscles diagram

Workout Summary

This is an example of a private workout plan for premium groups.

Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 8 reps
4 8 -- --:--
Default
Glutes / Intermediate
4 sets, 5 reps
4 5 --:--
Default
Hip Flexors / Intermediate
4 sets, 8 reps, 02:00 rest
4 8 02:00
Default
Hamstrings / Intermediate
4 sets, 5 reps
4 5 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps, 01:30 rest
3 10 01:30
Default
Quads / Intermediate
3 sets, 8 reps
3 8 -- --:--
Default
Obliques / Intermediate
2 sets, 10 reps, 01:30 rest
2 10 -- 01:30
Default
Glutes / Intermediate
3 sets, 12 reps
3 12 -- --:--
Default
Obliques / Intermediate
3 sets, 00:00:20, 01:30 rest
3 00:00:20 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 3

Repetitions are listed per side, leg, or arm for all exercises that rotate or alternate between sides, legs, or arms.

**Offset Dumbbell Reverse Lunge: You are going to hold the DB in the same has as moving leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Traps secondary Calves secondary Lower back secondary Groin secondary Outer thighs secondary Biceps primary Chest primary Hamstrings primary Lats primary Middle back primary Quads primary Shoulders primary Glutes primary Obliques primary Abs primary Triceps primary Hip flexors primary Muscles diagram

Workout Summary

This is an example of a private workout plan for premium groups.

Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
4 sets, 5 reps
4 5 --:--
Default
Shoulders / Intermediate
3 sets, 8 reps, 02:00 rest
3 8 -- 02:00
Default
Middle Back / Intermediate
3 sets, 10 reps
3 10 -- --:--
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Quads / Beginner
2 sets, 10 reps
2 10 -- --:--
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
Default
Biceps / Beginner
3 sets, 10 reps
3 10 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps
3 10 --:--
Default
Shoulders / Beginner
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 4

Repetitions are listed per side, leg, or arm for all exercises that rotate or alternate between sides, legs, or arms.

**Goblet Squats use a light weight (use 12-15 rep max as a weight).

** For the Alternating Hammer Curl and Resistance Band Tricep Pushdown superset, you are going to go for 10 minutes straight and you are going to rotate back and forth between the two exercises for the entire time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Traps secondary Calves secondary Lower back secondary Groin secondary Outer thighs secondary Biceps primary Chest primary Hamstrings primary Lats primary Middle back primary Quads primary Shoulders primary Glutes primary Obliques primary Abs primary Triceps primary Hip flexors primary Muscles diagram

Workout Summary

This is an example of a private workout plan for premium groups.

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Cable Machine
  • Wall
  • Barbell
  • Flat Bench
  • Exercise Mat
Show All

3 person started this plan

No Reviews yet.

Posterior Chain Palooza 2

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Cable Machine
  • Wall
  • Barbell
  • Flat Bench
  • Exercise Mat
Show All

3 person started this plan