PHYTE FOUNDATIONAL FITNESS
PHASE 1: STAMINA
MONDAY (Chest & Shoulders)
Stretching:
3 sets of warmup on exercise 1 (50% of working set in weight for 6, 70% of working set in weight for 5, 80% of working set in weight for 3)
Band Incline Benchpress: 3 sets x 4-5, 6-7, 8-10 reps (2-3 mins rest) Start heavy then drop the weight by 10%
Band Overhead Press: 3 sets x 6-8, 8-10, 8-10 reps (2-3 mins rest) Start heavy then drop the weight by 10%
Band Front Raise: 4 sets x 12-15 reps, 4-6, 4-6, 4-6 reps (15 sec rest)
Band Biceps Curls: 3 sets x 6-8, 6-8, 6-8 reps (2 min rest) Per Arm
Leg Raises: 3 sets x 10-12 reps (1 min rest)
WEDNESDAY (Legs & Back)
Warm Up: 5 Minutes Walk on the Treadmill (Incline 1.0 Speed 3.0 - 3.8)
2 sets of Warmup on Exercise 1 (BW for 5, 50% of 1st working set for 3)
One Legged Squat: 3 sets x 6-8 reps per leg (rest 2-3 mins) (Progress lower and lower)
Band Lunge: 3 sets x 6-8 reps (each leg) (rest 2-3 min)
Back Row: 3 sets x 10-12 reps (2 mins rest)
Single Leg Glute Bridge: 5 sets x 15, 4-6, 4-6, 4-6, 4-6 reps (rest 15 seconds) Start with 15 reps then 4-6 x 4
Band Side Abs: 3 sets x 10-12 reps each side (1 min rest)
FRIDAY (Shoulders & Biceps)
Warm up: 5 Minutes Walk on the Treadmill (Incline 1.0 Speed 3.0 - 3.8)
3 sets on Exercise 1 Warmup: 40% of working for 8, 60% of working set for 5, 75% of working set for 5
Dumbbell Shoulder Press: 3 sets x 6-8, 6-8, 8-10 reps (2-3 mins rest) Start heavy then drop the weight
Band Punches: 3 sets x 4-6 reps per arm (2 minute rest)
Band Pushdown: 3 sets x 10-12 reps (2 min rest)
Hammer Curls: 3 sets x 4-6, 6-8, 6-8 reps (2 min rest) Start with heavy weight first then go down by 5 lb
Cable Rows: 2 sets x 10-12 reps (2 min rest) Start light then build the weight by 10-20 lb
Hanging Knee Raise Side to Side: 3 sets x 6-10 reps each side (1 min rest) Same Weight
PHASE 2: STRENGTH
Stretching:
3 sets of warmup on exercise 1 (50% of working set in weight for 6, 70% of working set in weight for 5, 80% of working set in weight for 3)
Band Incline Benchpress: 3 sets x 4-5, 6-7, 8-10 reps (2-3 mins rest) Start heavy then drop the weight by 10%
Band Overhead Press: 3 sets x 6-8, 8-10, 8-10 reps (2-3 mins rest) Start heavy then drop the weight by 10%
Band Pushdown: 2 sets x 10-12 reps (2 min rest) Each Side
Band Front Raise: 4 sets x 12-15 reps, 4-6, 4-6, 4-6 reps (15 sec rest)
Band Biceps Curls: 3 sets x 6-8, 6-8, 6-8 reps (2 min rest) Per Arm
Heels to Heaven: 4 sets x 10-12 reps (1 min rest)
WEDNESDAY (Legs & Back)
Warm Up: 5 Minutes Walk on the Treadmill (Incline 1.0 Speed 3.0 - 3.8)
2 sets of Warmup on Exercise 1 (BW for 5, 50% of 1st working set for 3)
One Legged Squat: 3 sets x 6-8 reps per leg (rest 2-3 mins) (Progress lower and lower)
Band Lunge: 3 sets x 6-8 reps (each leg) (rest 2-3 min)
Back Row: 3 sets x 12 reps (2 mins rest)
Single Leg Glute Bridge: 5 sets x 15, 4-6, 4-6, 4-6, 4-6 reps (rest 15 seconds) Start with 15 reps then 4-6 x 4
Band Side Abs: 3 sets x 10-12 reps each side (1 min rest)
FRIDAY (Shoulders & Biceps)
Warm up: 5 Minutes Walk on the Treadmill (Incline 1.0 Speed 3.0 - 3.8)
3 sets on Exercise 1 Warmup: 40% of working for 8, 60% of working set for 5, 75% of working set for 5
Dumbbell Shoulder Press: 3 sets x 6-8, 6-8, 8-10 reps (2-3 mins rest) Start heavy then drop the weight
Incline Dumbbell Benchpress: 3 sets x 6-8, 6-8, 8-10 reps (2-3 mins rest) Start heavy then drop the weight
Hammer Curls: 3 sets x 4-6, 6-8, 6-8 reps (2 min rest) Start with heavy weight first then go down by 5 lb
Cable Rows: 2 sets x 10-12 reps (2 min rest) Start light then build the weight by 10-20 lb
Hanging Knee Raise Side to Side: 3 sets x 6-10 reps each side (1 min rest) Same Weight
PHASE 3: SPEED
Stretching:
3 sets of warmup on exercise 1 (50% of working set in weight for 6, 70% of working set in weight for 5, 80% of working set in weight for 3)
Band Incline Benchpress: 3 sets x 4-5, 6-7, 8-10 reps (2-3 mins rest) Start heavy then drop the weight by 10%
Band Overhead Press: 3 sets x 6-8, 8-10, 8-10 reps (2-3 mins rest) Start heavy then drop the weight by 10%
Band Pushdown: 2 sets x 10-12 reps (2 min rest) Each Side
Band Front Raise: 4 sets x 12-15 reps, 4-6, 4-6, 4-6 reps (15 sec rest)
Band Biceps Curls: 3 sets x 6-8, 6-8, 6-8 reps (2 min rest) Per Arm
Leg Raises: 3 sets x 10-12 reps (1 min rest)
WEDNESDAY (Legs & Back)
Warm Up: 5 Minutes Walk on the Treadmill (Incline 1.0 Speed 3.0 - 3.8)
2 sets of Warmup on Exercise 1 (BW for 5, 50% of 1st working set for 3)
One Legged Squat: 3 sets x 6-8 reps per leg (rest 2-3 mins) (Progress lower and lower)
Band Lunge: 3 sets x 6-8 reps (each leg) (rest 2-3 min)
Back Row: 3 sets x 12 reps (2 mins rest)
Single Leg Glute Bridge: 5 sets x 15, 4-6, 4-6, 4-6, 4-6 reps (rest 15 seconds) Start with 15 reps then 4-6 x 4
Band Side Abs: 3 sets x 10-12 reps each side (1 min rest)
FRIDAY (Shoulders & Biceps)
Warm up: 5 Minutes Walk on the Treadmill (Incline 1.0 Speed 3.0 - 3.8)
3 sets on Exercise 1 Warmup: 40% of working for 8, 60% of working set for 5, 75% of working set for 5
Dumbbell Shoulder Press: 3 sets x 6-8, 6-8, 8-10 reps (2-3 mins rest) Start heavy then drop the weight
Incline Dumbbell Benchpress: 3 sets x 6-8, 6-8, 8-10 reps (2-3 mins rest) Start heavy then drop the weight
Hammer Curls: 3 sets x 4-6, 6-8, 6-8 reps (2 min rest) Start with heavy weight first then go down by 5 lb
Cable Rows: 2 sets x 10-12 reps (2 min rest) Start light then build the weight by 10-20 lb
Hanging Knee Raise Side to Side: 3 sets x 6-10 reps each side (1 min rest) Same Weight