Phase 2: Momentum

Welcome to the Phase 2!

First of all, congratulations on making it to the other side!!  

You're already ahead of where 90% of the people will ever get on their fitness journey and you've proved that you have the persistence and dedication that it's going to take to achieve your goals and now it's just a matter of time before you reach where you want to be and have what you've always wanted to have.

We've built the foundation, let's gain some momentum now!

Phase 2:  Workout Plan

Phase 1 helped you build a basic foundation of your fitness level and now it's time to really push, build your momentum and see better results faster.

During the Phase 1, we used lightweights to perform all workouts as the goal of Phase 1 was to ease your body into a regular workout routine AND to perform each exercise in the right form.

However, during the Phase 2, we'll encourage you to push yourself a little harder. While now you can move on to heavier weights provided that you have your postures right, you'll see that we have increased the intensity of your workouts as well.

In Phase 2, you'll be performing 3 sets for each workout as opposed to just 2 sets during the conditioning phase (Phase 1). Phase 2 is all about exploring your limits while phase 3 would be going past them and that's when you'll go alpha!

Here's an overview of what each week in the Phase 2 will look like:

  • ​Day 1 : Chest and Shoulders
  • Day 2 : Biceps and Triceps
  • Day 3 : Active Rest
  • Day 4 : Cardio + Abs
  • Day 5 : Upper and Lower Back
  • Day 6 : Legs
  • Day 7 : Active Rest

As you can see, the workout routine remains pretty much the same because now that you've set in a habit of working out, the last thing we'd want to do is break that one and set up a new one. The focus of Phase 2 is to help you build up the momentum that is required to shred the fat and build muscle without the mental blocks.

We'd recommend you to stir up your workouts every few weeks to further challenge your body but that comes AFTER you've completed the first 12 weeks of your body transformation journey.


Day 1 : Chest and Shoulders

Workout

Reps

Weight

Reps

Weight

Reps

Weight

Rest b/w Sets

Dips

Set 1

6-8

_________

Set 2

6-8

_________

​Set 3

6-8

_________

60 sec

Push ups

Set 1

10-25

_________

Set 2

10-25

_________

​​Set 3

10-25

_________

90 sec

Flat Barbell Chest Press

Set 1

8-12

_________

Set 2

8-12

_________

​​Set 3

8-12

_________

90 sec

Barbell Shoulder Press

Set 1

8-12

_________

Set 2

8-12

_________

​​Set 3

8-12

_________

90 sec

Incline Dumbbell Press

Set 1

8-12

_________

Set 2

8-12

_________

​​Set 3

8-12

_________

90 sec

Lateral Raise

Set 1

8-12

_________

Set 2

8-12

_________

​​Set 3

8-12

_________

90 sec

Incline Dumbbell Flyes

Set 1

8-12

_________

Set 2

8-12

_________

​Set 3

8-12

_________

90 sec

Day 1 :  Workout Overview

Dips​

Dips engage your chest muscles (specifically lower chest which is a problematic area for many people), shoulders and triceps.


Push ups​

Push up are my go-to chest workout as they can be done anywhere and without any equipment. However, not just that you can do them anywhere, I personally find them to be the most effective of chest workouts.


Flat Barbell Chest Press


Standing Barbell Shoulder Press


Incline Dumbbell Bench Press


Lateral Raise


​Incline Dumbbell Fly


Day 2 : Biceps and Triceps

Workout

Reps

Weight

Reps

Weight

Reps

Weight

Rest b/w Sets

Dumbbell Alternate Bicep Curl

Set 1

8-12

_________

Set 2

8-12

_________

​Set 3

8-12

_________

90 sec

Seated Tricep Press

Set 1

8-12

_________

Set 2

8-12

_________

​​Set 3

8-12

_________

90 sec

Incline Alternate Bicep Curls

Set 1

8-12

_________

Set 2

8-12

_________

​​Set 3

8-12

_________

90 sec

Tricep Rope Pushdown

Set 1

8-12

_________

Set 2

8-12

_________

​​Set 3

8-12

_________

90 sec

Concentration Curls

Set 1

8-12

_________

Set 2

8-12

_________

​​Set 3

8-12

_________

90 sec

Bench Dips

Set 1

8-12

_________

Set 2

8-12

_________

​​Set 3

8-12

_________

90 sec


Day 2 :  Workout Overview

Dumbbell Alternate Bicep Curl

Seated Tricep Press


Incline Alternate Bicep Curls


Tricep Rope Pushdown


Concentration Curls


Bench Dips


Day 4: Cardio + Abs

Workout

Reps

Weight

Reps

Weight

Reps

Weight

Rest

b/w sets

Cardio - 30 to 45 minutes

3 mins

Plank

Set 1

45-60 s

---

Set 2

45-60s

---

Set 3

30-60 s

_________

90 sec

Leg raise

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec

Cycling Crunches

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec

Plate Twist

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec


Day 4 :  Workout Overview

Plank


Leg Raise


Cycling Crunches

Plate Twist


Day 5: Upper and Lower Back

Workout

Reps

Weight

Reps

Weight

Reps

Weight

Rest 

Pull ups

Set 1

6-12

_________

Set 2

6-12

_________

Set 3

6-12

_________

90 sec

Bent Over Barbell Rows

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec

Deadlifts

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec

Seated Cable Rows

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec

Wide-Grip Lat Pulldown

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec


Day 5 :  Workout Overview

Pull ups


Bent Over Barbell Rows


Deadlifts


Seated Cable Rows


Wide-Grip Lat Pulldown


Day 6: Legs

Workout

Reps

Weight

Reps

Weight

Reps

Weight

Rest

b/w sets

Barbell Squats

Set 1

6-8

_________

Set 2

6-8

_________

Set 3

6-8

_________

3 min

Dumbbell Lunges

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec

Leg Press

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec

Leg Extensions

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec


Day 6 :  Workout Overview

Barbell Squats


Dumbbell Lunges


Leg Press


Leg Extension


Read This You Must...

Honestly, I think the hard part is over.

Three weeks is a good amount of time to build a new habit and by now you should’ve got habitual to working out and eating clean.

However, if you do find yourself binge eating or skipping workouts every once in a while, try not to be hard on yourself.

It’s human and completely Okay to do that.It’s a part of the process.

Remember: This is a marathon not a sprint.

Here’s a quick tip : While it’s okay to Cheat every once in a while, do not let yourself get back o the old habits due to one bad day.

Do not ALLOW yourself to cheat on two consecutive days. Do not cheat on two meals in a row and do not skip two workouts in a row.

Allow room for mistake but keep yourself accountable.