Phase 2: Momentum
Goal: Strength • Fat Loss • Endurance
Workout Time: 25–30 Minutes
Welcome to Phase 2!
Congratulations! You've built a solid foundation and you're ready for the next step.
This 4-day program is designed to help you continue building lean muscle, increase your strength, improve endurance, and boost your confidence in the gym.
You'll continue using beginner-friendly machines and dumbbells while introducing a little more training volume to help you progress safely.
Coach Trish Tip 💛
Progress isn't about lifting the heaviest weight. It's about becoming a little stronger every week while practicing great form.
Rest: 45–60 seconds between exercises.
Weekly Schedule
Monday: Lower Body Strength
Tuesday: Upper Body Push
Wednesday: Active Recovery (Walk, Stretch, Yoga, or Rest)
Thursday: Lower Body + Glutes
Friday: Upper Body Pull & Core
Saturday & Sunday: Enjoy light activity or complete rest.
Before You Begin
Choosing Your Weight
Select a weight that allows you to complete every repetition with good form while making the final two or three repetitions feel challenging.
If you finish your last set and feel like you could easily perform several more repetitions, increase the weight slightly during your next workout.
Day 1 – Lower Body Strength
Warm-Up (5 Minutes)
Walk on the treadmill at a comfortable pace.
Then complete:
- 10 Bodyweight Squats
- 10 Glute Bridges
- 10 Leg Swings Each Leg
Leg Press Machine 3 Sets × 10–12 Reps
Adjust the seat so your knees bend to about 90 degrees.
Press through your heels to return to the starting position.
Coach Trish Tip 💛
Keep your lower back against the pad and avoid locking your knees.
Romanian Deadlift with Dumbbells 3 Sets × 12 Reps
Hold two dumbbells in front of your thighs.
Hinge at your hips while keeping your back flat.
Squeeze your glutes as you return to standing.
Walking Dumbbell Lunges 3 Sets × 10 Reps Each Leg
Take controlled steps and lower until both knees reach approximately 90 degrees.
Push through your front heel to stand.
Seated Hamstring Curl Machine 3 Sets × 12 Reps
Curl the weight slowly toward you.
Lower with control.
Standing Calf Raise Machine 3 Sets × 15 Reps
Pause briefly at the top of every repetition.
Lower Body Finisher
Complete 3 rounds:
- 15 Bodyweight Squats
- 15 Glute Bridges
- 30-Second Wall Sit
Cool Down
Stretch your:
- Quads
- Hamstrings
- Glutes
- Hip Flexors
- Calves
Day 2 – Upper Body Push
Warm-Up (5 Minutes)
Walk on the treadmill or elliptical.
Then complete:
- Arm Circles
- Shoulder Rolls
- Band Pull-Aparts
Chest Press Machine 3 Sets × 12 Reps
Press the handles forward until your arms are almost straight.
Return slowly.
Seated Shoulder Press Machine 3 Sets × 10 Reps
Keep your back against the pad.
Press upward without locking your elbows.
Incline Dumbbell Chest Press 3 Sets × 10 Reps
Lie on an incline bench.
Lower the dumbbells slowly.
Press upward with control.
Dumbbell Lateral Raises 3 Sets × 12 Reps
Raise the dumbbells to shoulder height.
Lower slowly.
Cable Triceps Pushdown 3 Sets × 12 Reps
Keep your elbows close to your body.
Fully extend your arms before returning.
Front Plank Hold 30–45 Seconds
Modify by performing from your knees if needed.
Upper Body Finisher
Complete as many rounds as possible in 5 minutes.
- 10 Push-Ups (Wall, Bench, or Floor)
- 12 Shoulder Presses
- 20 Mountain Climbers
Cool Down
Stretch your:
- Chest
- Shoulders
- Triceps
- Upper Back
Day 3 – Lower Body & Glutes
Warm-Up (5 Minutes)
- Treadmill Walk
- Bodyweight Squats
- Hip Circles
- Glute Bridges
- Leg Swings
Smith Machine Box Squat 3 Sets × 10 Reps
Set a bench behind you.
Lower until you lightly touch the bench.
Stand by pressing through your heels.
Coach Trish Tip 💛
The bench helps you learn proper squat depth while building confidence.
Hip Thrust Machine 3 Sets × 12 Reps
Drive through your heels.
Pause and squeeze your glutes for two seconds at the top.
Leg Extension Machine 3 Sets × 12 Reps
Extend your legs until they are almost straight.
Lower slowly with control.
Glute Kickback Machine 3 Sets × 12 Reps Each Leg
Move slowly while squeezing your glutes.
Avoid swinging your leg.
Banded Lateral Walks 3 Sets × 15 Steps Each Direction
Stay in a slight squat throughout the movement.
Glute Burnout
Complete twice:
- 20 Bodyweight Glute Bridges
- 20 Frog Pumps
- 20 Donkey Kicks Each Leg
Minimal rest between exercises.
Cool Down
Stretch your:
- Glutes
- Quads
- Hamstrings
- Hip Flexors
Day 4 – Upper Body Pull & Core
Warm-Up (5 Minutes)
Walk on the treadmill.
Then complete:
- Arm Circles
- Shoulder Rolls
- Cat-Cow Stretch
- Torso Rotations
Lat Pulldown Machine 3 Sets × 12 Reps
Pull the bar toward your upper chest.
Return slowly.
Seated Cable Row 3 Sets × 12 Reps
Pull the handles toward your rib cage.
Squeeze your shoulder blades together.
Assisted Pull-Up Machine 3 Sets × 8–10 Reps
Use enough assistance to complete each repetition with good form.
Dumbbell Hammer Curls 3 Sets × 12 Reps
Keep your palms facing each other.
Avoid swinging the weights.
Cable Face Pulls 3 Sets × 15 Reps
Pull the rope toward your forehead.
Pause briefly before returning.
Farmer Carry 3 Rounds × 30–45 Seconds
Hold heavy dumbbells at your sides.
Walk with good posture and a tight core.
Dead Bugs 3 Sets × 12 Reps
Move slowly while keeping your lower back against the floor.
Side Plank Hold 20–30 Seconds Each Side
Modify by performing from your knees if needed.
Upper Body Finisher
Complete as many rounds as possible in 5 minutes.
- 10 Seated Rows
- 10 Dumbbell Swings
- 20 High Knees
- 10 Squat to Press
Cool Down
Stretch your:
- Chest
- Shoulders
- Back
- Biceps
- Forearms
Weekly Progression
Week 1
Focus on learning each movement and improving your technique.
Week 2
Increase each exercise by one or two repetitions where possible.
Week 3
Increase your weights slightly while maintaining excellent form.
Week 4
Reduce your weights by about 25% to allow your body to recover before beginning the 5-Day Gym Program.
Gym Confidence Tips 💛
- Don't be afraid to ask a gym staff member for help adjusting a machine.
- Bring a water bottle and stay hydrated throughout your workout.
- Wipe down equipment after each use.
- Remember that everyone in the gym started somewhere.
- Focus on your progress—not anyone else's.
Coach Trish's Corner 💛
Every time you walk through the gym doors, you're choosing to invest in yourself. Some days you'll feel strong, and other days simply showing up will be your biggest victory. Both matter. Stay patient, trust the process, and remember that every workout is building a healthier, stronger, more confident version of you.
Feel Better. Move Better. Be Better.
Movement is Medicine.