True Muscle Trainer: Phase 1, Day 12

This is the last prescribed workout you'll complete this week, so bring your best attitude to the gym and work hard!

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We're starting with the back squat because that lift takes the most skill and energy to perform, so it's best to do it when you're fresh. Because the squat comes early in the workout, you should feel comfortable putting some real weight on the barbell.

This trainer only works if you have the guts to make constant progress. That means if you got 10 reps with 225 pounds last week, then try to get 12 with 225 or 230 today. If you continue to use the same weight for the same amount of reps, you'll never see any growth and development. Do your best to get better every day.

Phase 1, workout 4



Single-leg glute bridge

10 reps per leg
Single-leg glute bridge Single-leg glute bridge

Single-arm hip circle

10 circles each direction per leg
Single-arm hip circle Single-arm hip circle

Mountain climbers

10 reps per leg, slow and controlled, 2 second pause with knee raised and foot off ground
Mountain climbers Mountain climbers


5-6 reps per side
Yoga-plex Yoga-plex

Bent-over shoulder Y (shown on bench)

12 reps
Bent-over shoulder Y Bent-over shoulder Y

Seal jack

15 reps
Seal jack Seal jack

Quads, hamstrings, and calves


Barbell back squat

3 sets of 10-12 reps
Barbell back squat Barbell back squat


Barbell Romanian deadlift

3 sets of 10-12 reps
Barbell Romanian deadlift Barbell Romanian deadlift


Dumbbell reverse lunge

3 sets of 10-12 reps per leg
Dumbbell reverse lunge Dumbbell reverse lunge

Paired set

Leg extension

3 sets of 10-12 reps
Leg Extensions Leg Extensions

Leg curl

3 sets of 10-12 reps
Seated Leg Curl Seated Leg Curl


Standing barbell calf raise

3 sets of 12-13 reps
Standing Barbell Calf Raise Standing Barbell Calf Raise

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