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
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Lower Body Day 1 Workout

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Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Intermediate
3 sets, 5 reps
3 5 -- --:--
Glutes / Intermediate
3 sets, 8 reps
3 8 --:--
Hip Flexors / Intermediate
3 sets, 8 reps, 02:00 rest
3 8 02:00
--
--
3 sets, 8 reps
3 8 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 12 reps
3 12 -- --:--
--
--
3 sets, 6 reps, 01:00 rest
3 6 01:00
--
--
3 sets, 00:15:00
3 -- -- --:--
--
--
3 sets, 12 reps, 01:30 rest
3 12 01:30
  • normal
  • superset
  • alternate
  • circuit

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

Workout Plan Summary

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

Upper Body Day 2 Workout

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

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

Workout Plan Summary

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

Lower Body Day 3 Workout

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Step-By-Step Video Tutorials
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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
4 sets, 8 reps
4 8 -- --:--
Glutes / Intermediate
4 sets, 5 reps
4 5 --:--
Hip Flexors / Intermediate
4 sets, 8 reps, 02:00 rest
4 8 02:00
--
--
4 sets, 5 reps
4 5 -- --:--
--
--
3 sets, 10 reps, 01:30 rest
3 10 01:30
--
--
3 sets, 8 reps
3 8 -- --:--
--
--
2 sets, 10 reps, 01:30 rest
2 10 -- 01:30
--
--
3 sets, 12 reps
3 12 -- --:--
--
--
3 sets, 00:00:20, 01:30 rest
3 00:00:20 01:30
  • normal
  • superset
  • alternate
  • circuit

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

Workout Plan Summary

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

Upper Body Day 4 Workout

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Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
--
Shoulders / Intermediate
--
Middle Back / Intermediate
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

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

Workout Plan Summary

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

3 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Chin-Up Bar
  • Cable Machine
  • Kettlebells
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Posterior Chain Palooza 2

3 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Chin-Up Bar
  • Cable Machine
  • Kettlebells
Show All