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The second day emphasizes work on the legs and adds in more push exercises to increase frequency and recovery of the train muscle group from the day before.
Note from Aipa: Having strong legs sets the foundation. Don’t skip on training your legs and don’t be that guy who talks about Leg Day as being the Holy Grail or that you are the cool guy for training legs. Just train and worry about what you are doing. Again Please try to stick as close as possible to the workout. If you don’t have access or there is someone at the gym hogging a piece of equipment, then by all means substitute an exercise of the same movement.
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1. Back Squat 4 x 6
2A. Goblet Squat 3 x 8
2B. Glute Bridge 3 x 10
3A. Reverse Lunges 3 x 10/side
3B. T-Push up 3 x 12
4A. RDL 3 x 12
4B. 6-Way Shoulders 3 x 8
5A. MB Mountaineer Complex* 3 rounds
5B. MB Russian Twists 3 x20
*Mountaineer: Holding MB at chest, 5 forward lunges/side, 5 Alternating Split Squat jumps, 5 Squats, 5 Squat Jumps
Perform paired exercises as alternating sets. This means you perform the A exercise, rest of 30-45 seconds before you do the B exercises. Rest 30-45 seconds between exercises.
Week 2: Make sure to increase weight used from Week 1 by 5-10 lbs.
Week 3: On Goblet Squat and RDL, perform all sets with 3 second count while lowering your body.
Week 4: Perform 4 sets of 2A, 2B. Remember to make sure you are increasing weight for your lifts on a weekly basis.
RELATED PROGRAM:
If you are looking for a full a more advanced program that covers 90-days and three different phases, you can read more about the Kū Strong 1.0 Program or Download the first 4-weeks of the Kū Strong 1.0 program for FREE to give it a test run.
