Challenge 2.0 Gym

8 WEEK CHALLANGE / FEMALE GYM PHASE 1
TRAINING TEMPLATES
1
TRAINING TEMPLATES
PHASE 1 GYM PROGRAM FEMALE
Phase 1 Metabolic Isometrics

Sets & reps 4 x 12
Tempo 3310
Contraction focus is isometric
Stimulus is metabolic WEEKS 1-3
Day Workout Steps
Monday Lower 1 8,000-10,000
Tuesday Upper 1 8,000-10,000
Wednesday Rest 8,000-10,000
Thursday Lower 2 8,000-10,000
Friday Upper 2 8,000-10,000
Saturday Lower 3 8,000-10,000
Sunday Rest 8,000-10,000
2
TRAINING TEMPLATES

Lower 1
A Heels Elevated High Bar Squat
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4
1 4 12 3310 120
2 4 12 3310 120
3 4 12 3310 120
4 4 12 3310 120
B Lying Leg Curl

1 4 12 3310 120
2 4 12 3310 120
3 4 12 3310 120
4 4 12 3310 120
C Bulgarian Split Squat

1 4 12 3310 120
2 4 12 3310 120
3 4 12 3310 120
4 4 12 3310 120
D Leg Extensions
1 3 20 2110 90
2 3 20 2110 90
3 3 20 2110 90
4 3 20 2110 90
E Kas Glute Bridge

1 3 20 1011 90
2 3 20 1011 90
3 3 20 1011 90
4 3 20 1011 90
3
TRAINING TEMPLATES

Upper 1
A DB Shoulder Press
1 4 12 3310 90
2 4 12 3310 90
3 4 12 3310 90
4 4 12 3310 90
B Lat Pulldown Pronated Mid Grip

1 4 8 3410 90
2 4 8 3410 90
3 4 8 3410 90
4 4 8 3410 90
C DB Flat Bench Press Neutral

1 4 12 3310 90
2 4 12 3310 90
3 4 12 3310 90
4 4 12 3310 90
D Seated Row Neutral

1 4 15 2110 60
2 4 15 2110 60
3 4 15 2110 60
4 4 15 2110 60
E Bench Dips
1 3 20 2110 30
2 3 20 2110 30
3 3 20 2110 30
4 3 20 2110 30
4
TRAINING TEMPLATES

Lower 2
A BB Romanian Deadlift
1 4 12 3310 120
2 4 12 3310 120
3 4 12 3310 120
4 4 12 3310 120
B Heels Elevated Goblet Squat

1 4 12 3310 120
2 4 12 3310 120
3 4 12 3310 120
4 4 12 3310 120
C One Leg Hip Thrust

1 4 12 Each Leg 2012 90

2 4 12 Each Leg 2012 90
3 4 12 Each Leg 2012 90
4 4 12 Each Leg 2012 90
D Walking DB Lunges
1 3 20 each leg 1010 60

2 3 20 each leg 1010 60
3 3 20 each leg 1010 60
4 3 20 each leg 1010 60
E Abduction Machine
1 3 20 2010 60
2 3 20 2010 60
3 3 20 2010 60
4 3 20 2010 60
5
TRAINING TEMPLATES

Upper 2
A Banded Pull Ups Neutral
1 4 8 3410 90
2 4 8 3410 90
3 4 8 3410 90
4 4 8 3410 90
B 45º Incline DB Press

1 4 12 3310 90
2 4 12 3310 90
3 4 12 3310 90
4 4 12 3310 90
C One Arm DB Row

1 4 10 Each Arm 3310 90

2 4 10 Each Arm 3310 90
3 4 10 Each Arm 3310 90
4 4 10 Each Arm 3310 90
D DB Lateral Raises
1 4 12 2012 60
2 4 12 2012 60
3 4 12 2012 60
4 4 12 2012 60
E BB Biceps Curl
1 3 15 2010 60
2 3 15 2010 60
3 3 15 2010 60
4 3 15 2010 60
6
TRAINING TEMPLATES

Lower 3
A BB Hip Thrust
1 4 15 1013 120
2 4 15 1013 120
3 4 15 1013 120
4 4 15 1013 120
B DB Front Foot Elevated Split Squat

1 4 12 Each Leg 3310 120

2 4 12 Each Leg 3310 120
3 4 12 Each Leg 3310 120
4 4 12 Each Leg 3310 120
C Leg Press Feet High

1 4 12 2310 120
2 4 12 2310 120
3 4 12 2310 120
4 4 12 2310 120
D DB Romanian Deadlift
1 3 20 2010 60
2 3 20 2010 60
3 3 20 2010 60
4 3 20 2010 60
E Side Lying Straight Leg Abductions

1 3 20 Each Leg 2010 30

2 3 20 Each Leg 2010 30
3 3 20 Each Leg 2010 30
4 3 20 Each Leg 2010 30
7
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TRAINING TEMPLATES
1
TRAINING TEMPLATES
Phase 2 Hypertrophy Eccentrics

Sets & reps 5x6
Tempo 5010
Contraction focus is Eccentric
Stimulus is Hypertrophy WEEKS 4-6
Day Workout Steps
Monday Lower 1 10,000
Tuesday Upper 1 10,000
Wednesday Rest 10,000
Thursday Lower 2 10,000
Friday Lower 3 10,000
Saturday Upper 2 10,000
Sunday Rest 10,000
2
TRAINING TEMPLATES

Lower 1
A Heels Elevated High Bar Squat
1 5 6 5010 120
Tempo - start at 1st number
2 5 6 5010 120 5 second lower (moving from standing to sitting)
0 hold at bottom straight into stand
3 5 6 5010 120 1 sec back up (sitting to standing)
0 hold at top
4 5 6 5010 120
B Lying Leg Curl Toes Down

1 5 6 5010 120 Tempo - start at 3rd number

5 second lower (moving from bent leg to straight leg)
2 5 6 5010 120 0 hold at bottom
1 sec up (straight leg to bent leg)
3 5 6 5010 120 0 hold at top
4 5 6 5010 120
C BB Back Foot Elevated Split Squat

1 5 6 Each Leg 5010 90 Tempo - start at 1st number

5 second lower (moving from straight leg to bent leg)
2 5 6 Each Leg 5010 90 0 hold at bottom
1 sec up (bent leg to straight leg)
3 5 6 Each Leg 5010 90 0 hold at top
4 5 6 Each Leg 5010 90
D B-Stance Hip Thrust

1 3 10 Each Leg 2010 60 Tempo - start at 3rd number

2 second lower (hips move from up to down)
2 3 10 Each Leg 2010 60 0 hold at bottom
3 3 10 Each Leg 2010 60 1 sec up (hips move from down to up)
0 hold at top
4 3 10 Each Leg 2010 60
E Leg Press Peterson

1 3 12 2010 60 Tempo - start at 1st number

2 second lower (moving from straight leg to bent leg)
2 3 12 2010 60 0 hold at bottom
3 3 12 2010 60 0 hold at top
4 3 12 2010 60
3
TRAINING TEMPLATES

Upper 1
A1 Standing BB Overhead Press

5 second lower (moving from straight arm to bent
2 5 6 5010 75 arm)
0 hold at bottom
3 5 6 5010 75 1 sec up (bent arm to straight arm)
0 hold at top
4 5 6 5010 75
A2 Lat Pulldown Neutral


5 second release (moving from bent arm to
2 5 6 5010 75 straight arm)
0 hold at top
3 5 6 5010 75 1 sec pull (straight arm to bent arm)
0 hold at bottom
4 5 6 5010 75
B1 150 Incline DB Chest Press


5 second lower (moving from straight arm to bent
2 4 6 5010 75 arm)
0 hold at bottom
3 4 6 5010 75
1 sec up (bent arm to straight arm )
4 4 6 5010 75 0 hold at top
B2 Seated Rope Pull to Neck


0 hold at end (arms straight)
3 4 6 2012 75
1 sec pull (straight arm to bent arm)
4 4 6 2012 75 2 sec hold at end (arms bent)
C1 DB Hammer Curls

3 3 6 5010 45 0 hold at bottom
1 sec up (straight arm to bent arm)
4 3 6 5010 45 0 sec hold at top
4
TRAINING TEMPLATES

Upper 1
C2 Decline DB Triceps Extensions

5 second lower (moving from straight arm to
2 3 6 5010 45 bent arm)
0 hold at bottom
3 3 6 5010 45 1 sec up (bent arm to straight arm )
0 hold at top
4 3 6 5010 45
5
TRAINING TEMPLATES

Lower 2
A BB Romanian Deadlift
1 5 6 5010 120 TEMPO - START AT 1ST NUMBER

5 sec lower (straight legs to slightly bent)
2 5 6 5010 120 0 sec hold at bottom (legs slightly bent)
3 5 6 5010 120 1 sec up (return to stand)
0 sec at top...straight back to lowering
4 5 6 5010 120
B BB Front Squat

5 sec lower (standing to sitting)
2 5 6 5010 120 0 sec hold at bottom
1 sec up (sitting to standing)
3 5 6 5010 120 0 sec at top...straight back to lowering
4 5 6 5010 120
C BB Hip Thrust Triple Contraction

1 4 8 2010 90 TEMPO - START AT 3RD NUMBER

2 sec lower (moving from hips up to down)
3 4 8 2010 90 1 sec up (moving hips from down to up)
4 4 8 2010 90
D DB Deficit Curtsy Lunges

1 4 10 each leg 2010 60 TEMPO - START AT 1ST NUMBER

2x sec lower (straight leg to bent leg)
2 4 10 each leg 2010 60 0 sec hold at bottom
3 4 10 each leg 2010 60 1 sec up (bent leg to straight leg)
4 4 10 each leg 2010 60
6
TRAINING TEMPLATES

Lower 3
A Kas Glute Bridge

2 sec lower (moving hips from up to down)
3 5 6 2013 90 1 sec up (moving from hips down to up)
3 sec hold at top (hips up)
4 5 6 2013 90
B Leg Press Feet Middle


5 sec lower (straight leg to bent leg)
3 5 6 5010 90 1 sec up (bent leg to straight leg)
4 5 6 5010 90
C Lying One Leg Curl

1 4 6 Each Leg 5010 90 TEMPO - START AT 3RD NUMBER

5 sec lower (bent leg to straight leg)
2 4 6 Each Leg 5010 90 0 sec hold at bottom
3 4 6 Each Leg 5010 90 1 sec up (straight leg to bent leg)
4 4 6 Each Leg 5010 90
D Alternating DB Lunges
1 3 10 Each Leg 2010 60 TEMPO - START AT 1ST NUMBER

2 sec lower (straight leg to bent leg)
2 3 10 Each Leg 2010 60 0 sec hold at bottom
3 3 10 Each Leg 2010 60 0 sec at top...straight back to lowering
4 3 10 Each Leg 2010 60
E Forward Leaning Machine Abductions


2 sec knees in (returning from out to in)
2 3 12 2010 45
0 sec hold at in (knees together)
3 3 12 2010 45 1 sec out (knees from together to out)
0 sec at out position...straight to moving knees
4 3 12 2010 45 in
7
TRAINING TEMPLATES

Upper 2
A1 Pronated Pull Ups Banded

5 sec lower (bent arm to straight arm)
2 5 6 5010 75
0 sec hold at bottom
3 5 6 5010 75 1 sec up (straight arms to bent arms)
4 5 6 5010 75
A2 650 DB Arnold Press


5 sec lower (straight arm to bent arm)
1 sec up (bent arm to straight
3 5 6 5010 75 0 sec at top...straight back to lowering
4 5 6 5010 75
B1 Seated Rows Wide Pronated


2 4 10 2010 60 straight arm)
3 4 10 2010 60 0 hold at end (arms straight)
1 sec pull (straight arm to bent arm)
4 4 10 2010 60 0 sec hold at end (arms bent)
B2 Standing Poliquin DB Raises


4 sec lower (move arms from up to down)
1 sec up (move arms from down to up) 0
3 4 8 4010 60 sec at top...straight back to lowering
4 4 8 4010 60
C1 450 Incline DB Curls


5 sec lower (bemt arm to straight arm)
3 3 8 5010 45 1 sec up (straight up to bent arm)
4 3 8 5010 45
8
TRAINING TEMPLATES

Upper 2
C2 Eccentric Parallel Bar Dips
1 3 5-8 5010 45 TEMPO - START AT 1ST NUMBER

5 sec lower (straight arm to bent arm)
2 3 5-8 5010 45 0 sec hold at bottom
3 3 5-8 5010 45 1 sec up (bent arm to straight)
4 3 5-8 5010 45
9
Disclaimer:
TRAINING TEMPLATES
1
TRAINING TEMPLATES
Phase 3 Neurological Concentrics

Sets & reps 5 x 5,5,4,4,3
Contraction focus is Concentric
Stimulus is Neurological
WEEKS 7-8
Day Workout Steps
Monday Lower 1 12,000 - 14,000
Tuesday Upper 1 12,000 - 14,000
Wednesday Rest 12,000 - 14,000
Thursday Lower 2 12,000 - 14,000
Friday Upper 2 12,000 - 14,000
Saturday Lower 3 12,000 - 14,000
Sunday Rest
2
TRAINING TEMPLATES

Lower 1
A1 High Bar Squat
1 5 5,5,4,4,3 2010 120

2 5 5,5,4,4,3 2010 120
3 5 5,5,4,4,3 2010 120
4 5 5,5,4,4,3 2010 120
A2 Lying Leg Curl 1 & 1/4 Reps (Top ¼)

1 5 5 2010 120
2 5 5 2010 120
3 5 5 2010 120
4 5 5 2010 120
B1 Glute Bridge
1 4 5 1111 90
2 4 5 1111 90
3 4 5 1111 90
4 4 5 1111 90
B2 Bulgarian Split Squat

1 4 5 2010 90
2 4 5 2010 90
3 4 5 2010 90
4 4 5 2010 90
3
TRAINING TEMPLATES

Upper 1
A1 Standing BB Overhead Press
1 5 5,5,4,4,3 2010 100

2 5 5,5,4,4,3 2010 100
3 5 5,5,4,4,3 2010 100
4 5 5,5,4,4,3 2010 100
A2 Neutral Grip Pull Ups

1 5 3 2010 100
2 5 3 2010 100
3 5 3 2010 100
4 5 3 2010 100
B1 Seated DB Arnold Press

1 4 6 2010 75
2 4 6 2010 75
3 4 6 2010 75
4 4 6 2010 75
B2 One Arm DB Row

1 4 6 2010 75
2 4 6 2010 75
3 4 6 2010 75
4 4 6 2010 75
C 45º Prone Y-Raises

1 3 8 2012 75
2 3 8 2012 75
3 3 8 2012 75
4 3 8 2012 75
4
TRAINING TEMPLATES

Lower 2
A1 BB Romanian Deadlift
1 5 5 2010 90
2 5 5 2010 90
3 5 5 2010 90
4 5 5 2010 90
A2 DB Front Foot Elevated Split Squat

1 5 5 2110 120
2 5 5 2110 120
3 5 5 2110 120
4 5 5 2110 120
B BB Hip Thrust 1 & ¼ Reps

1 4 6 2010 120
2 4 6 2010 120
3 4 6 2010 120
4 4 6 2010 120
C Leg press Feet High 1 & 1/4 Reps

1 4 8 2010 120
2 4 8 2010 120
3 4 8 2010 120
4 4 8 2010 120
5
TRAINING TEMPLATES

Upper 2
A1 Pronated Pull Ups
1 5 3 3010 100
2 5 3 3010 100
3 5 3 3010 100
4 5 3 3010 100
A2 Bench Press Close Grip

1 5 5 2010 100
2 5 5 2010 100
3 5 5 2010 100
4 5 5 2010 100
B1 One Arm T-Bar Row

1 4 8 2010 75
2 4 8 2010 75
3 4 8 2010 75
4 4 8 2010 75
B2 65º Prone DB Lateral Raises

1 4 8 2011 75
2 4 8 2011 75
3 4 8 2011 75
4 4 8 2011 75
C Seated Rope Pull to Neck

1 3 10 2010 75
2 3 10 2010 75
3 3 10 2010 75
4 3 10 2010 75
6
TRAINING TEMPLATES

Lower 3
A1 High Bar Squat
1 5 4 2210 120
2 5 4 2210 120
3 5 4 2210 120
4 5 4 2210 120
A2 Lying Leg Curl 1 & 1/4 (Bottom)

1 5 5 2010 120
2 5 5 2010 120
3 5 5 2010 120
4 5 5 2010 120
B 450 Back Extensions DB on Chest

1 4 6 2012 90
2 4 6 2012 90
3 4 6 2012 90
4 4 6 2012 90
C BB Hack Squat
1 4 8 3010 90
2 4 8 3010 90
3 4 8 3010 90
4 4 8 3010 90
7
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8 WEEK CHALLANGE / FEMALE GYM PHASE 1

PHASE 1 GYM PROGRAM FEMALE

Phase 1 Metabolic Isometrics

Day Workout Steps

Monday Lower 1 8,000-10,000

Tuesday Upper 1 8,000-10,000

Wednesday Rest 8,000-10,000

Thursday Lower 2 8,000-10,000

Friday Upper 2 8,000-10,000

Saturday Lower 3 8,000-10,000

Sunday Rest 8,000-10,000

PHASE 1 GYM PROGRAM FEMALE

B Lying Leg Curl

C Bulgarian Split Squat

E Kas Glute Bridge

PHASE 1 GYM PROGRAM FEMALE

B Lat Pulldown Pronated Mid Grip

C DB Flat Bench Press Neutral

D Seated Row Neutral

PHASE 1 GYM PROGRAM FEMALE

B Heels Elevated Goblet Squat

C One Leg Hip Thrust

1 4 12 Each Leg 2012 90

1 3 20 each leg 1010 60

PHASE 1 GYM PROGRAM FEMALE

B 45º Incline DB Press

C One Arm DB Row

1 4 10 Each Arm 3310 90

PHASE 1 GYM PROGRAM FEMALE

B DB Front Foot Elevated Split Squat

1 4 12 Each Leg 3310 120

C Leg Press Feet High

E Side Lying Straight Leg Abductions

1 3 20 Each Leg 2010 30

PHASE 2 GYM PROGRAM FEMALE

Phase 2 Hypertrophy Eccentrics

Day Workout Steps

Monday Lower 1 10,000

Tuesday Upper 1 10,000

Wednesday Rest 10,000

Thursday Lower 2 10,000

Friday Lower 3 10,000

Saturday Upper 2 10,000

Sunday Rest 10,000

PHASE 2 GYM PROGRAM FEMALE

B Lying Leg Curl Toes Down

1 5 6 5010 120 Tempo - start at 3rd number

C BB Back Foot Elevated Split Squat

1 5 6 Each Leg 5010 90 Tempo - start at 1st number

D B-Stance Hip Thrust

1 3 10 Each Leg 2010 60 Tempo - start at 3rd number

E Leg Press Peterson

1 3 12 2010 60 Tempo - start at 1st number

PHASE 2 GYM PROGRAM FEMALE

1 5 6 5010 75 Tempo - start at 3rd number

A2 Lat Pulldown Neutral

1 5 6 5010 75 Tempo - start at 3rd number

B1 150 Incline DB Chest Press

1 4 6 5010 75 Tempo - start at 1st number

B2 Seated Rope Pull to Neck