female

phase two beginner

workouts
4-day routine
female · PHASE two Workouts: 4-day routine
Table of contents

4-Day Split Workout Routine 3 upper Body 2 Workout 33

upper body WARM UP 4 E1: Incline Dumbbell Press 34
E2 (option 1): Assisted Chin-Ups 35
lower body WARM UP 11
E2 (option 2): Front Lat Pulldowns 36
upper Body 1 Workout 18 E3: Dumbbell Lateral Raises 37
E1: Flat Dumbbell Press 19 E4: Lying Face Pulls 38
E2: Seated Row 20 E5: Incline Dumbbell Curl 39
E3: Standing Dumbbell Overhead Press 21
lower Body 2 Workout 40
E4 (superset 1/2): Kneeling Face Pulls 22
E1: banded Barbell Hip Thrust 41
E4 (superset 2/2): Straight Arm Pulldown 23
E2: Dumbbell Bulgarian Split Squat 42
E5: Rope Triceps Extensions 24
E3: Dumbbell Romanian Deadlift 43
lower Body 1 Workout 25 E4: Single Leg Hip Thrust (Bodyweight) 44
E1: Barbell Back Squat 26 E5: Banded Donkey Kicks 45
E2: Sumo Deadlift 27 E6 (superset 1/2): Seated Banded Hip Abduction46
E3: Swiss Ball Leg Curls 28 E6 (superset 2/2): Seated Calf Raises 47
E4: Cable Pullthroughs 29
ADDITIONAL COMMENTS 48
E5: Lateral Band Walks 30
E6 (superset 1/2): Side Lying Clam 31 DISCLAIMER 49
E6 (superset 2/2): Leg Press Calf Raises 32

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female · PHASE two Workouts: 4-day routine
4-Day Split Workout Routine

This PDF is designed to act as a supplemental resource for you to refer to while you’re at the gym. This
is NOT a “summary” of the course – meaning that there’s tons of invaluable and essential information
within the course chapters that you need to first go through (progressive overload, exercise tutorial
videos, mind to muscle connection, how heavy to lift, etc.) before applying the workouts contained
within this PDF - otherwise this will be pretty much useless for you to refer to!
With that being said, and as explained in the course, one version of phase 2 of your workout routine
consists of 4 workouts per week and will look something like this:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

REST REST
UPPER LOWER UPPER LOWER
REST (Abs, mobility, (Abs, mobility,
BODY 1 BODY 1 BODY 2 BODY 2
walking, etc.) walking, etc.)

The exact days don’t matter, but the key is to get at least one rest day in between the “upper/lower 1”
and “upper/lower 2” workouts (or between every 2-3 consecutive workouts). This ensures that you’re
fully rested and recovered before starting your next set of workouts.

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female · PHASE two Workouts: 4-day routine
upper body WARM UP
WARM-UP ROUTINE
(~5 MINUTES, perform before your upper body workouts)
Exercise Reps Notes
10
Wrist Circles Keep palms together, circle in both directions.
each direction

10
Arm Circles Forward and reverse direction.
each direction

Widen grip to make it easier,

Band Over-and-Backs 5
avoid arching the back.

Band Pull-Aparts 10 Overhand grip, squeeze shoulder blades together.

10-15 Keep elbow against your side, rotate

Band External Rotation
per side outward, use light weight.

10-15 Keep elbow locked in place, rotate

DB Shoulder Extensions
per side hand up, use light weight.

WARM UP SETS (only for the first upper body exercise):

Set Weight Reps Rest
1 50% working weight 8 45-60 seconds

2 70% working weight 3-4 45-60 seconds

3 90% working weight 1 2 minutes

BEGIN WORKING SETS

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Warm Up Exercise Tutorials

1. Wrist Circles x10 each direction

To warm up and mobilize the wrist muscles which will be heavily involved in many
Why exercises.

Clasp your palms together and move your wrists in a circular motion for 10-15 reps
How in both directions.

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Warm Up Exercise Tutorials

2. Arm Circles x10 Forward and Back

Why To warm up and mobilize the shoulder joint.

Swing your arms forward in a circular motion for 10-15 reps and then repeat in the
How reverse direction.

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Warm Up Exercise Tutorials

3. Band Over-and-Backs x5

Why To mobilize the chest/shoulder area and help with shoulder/scapular stability.

Hold your band at a little wider than shoulder-width apart. Bring the band over
your head and back behind your body while keeping your arms straight. Keep the
tension even as you move the band behind you (don’t “release the slack” by relaxing
How or resting your hands on your back/butt), and then bring it back over your head into
the starting position. If this is too difficult, widen your hand position. When it gets
too easy, narrow your hand position. Avoid arching your back as you perform the
movement by slightly contracting your core.

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Warm Up Exercise Tutorials

4. Band Pull-Aparts x10

Why To warm up the mid-back and rotator cuff musculature to help with your pressing.

Hold your band at around shoulder-width apart with an overhand grip. Pull the band
apart by squeezing your shoulder blades together. Keep your upper traps relaxed as
How you do so and focus on feeling your mid-back muscles working. Control back to the
starting position and repeat. You can use just one strand of the band OR a wider grip
to make it easier, then narrow your grip overtime.

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Warm Up Exercise Tutorials

5. Band External Rotation x10-15 per side

Why To warm up the rotator cuff muscles.

Use either a band attached to a pole or a pulley system with the handle set up
at elbow height. Stand beside the cable pulley or band and externally rotate the
How shoulder while keeping your elbow at 90 degrees and pinned to the side of your
body. Control back to the starting position and repeat.

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Warm Up Exercise Tutorials

6. DB Shoulder Extensions x10-15 per side

Why To further warm up the rotator cuff muscles.

Using a light dumbbell in one arm, bring your arm up to shoulder height and bend
How your elbow to 90 degrees. Externally rotate your shoulder such that the dumbbell is
lifted towards the ceiling, but keep your elbow locked in its position.

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female · PHASE two Workouts: 4-day routine
lower body WARM UP

WARM-UP ROUTINE
(~5-8 MINUTES, perform before your “lower body” workouts)
Exercise Reps Notes
Light Cycling 3-5 minutes Low intensity cycling.

Forward & Back Leg 10-15

Swing leg front and back, keep core tight.
Swings per side
10-15
Side-to-Side Leg Swings Swing leg side to side, keep core tight.
per side
Spiderman Lunge with 5 Start in plank position, foot placed
Thoracic Extension per side outside hand, rotate arms up.
5 per side, Keep heel on the ground, lean forward,
Wall Ankle Mobilization
2 second hold hold end stretch for 2 seconds.

WARM UP SETS (only for the first upper and lower body exercise):
Set Weight Reps Rest
1 50% working weight 8 45-60 seconds

2 70% working weight 3-4 45-60 seconds

3 90% working weight 1 2 minutes

BEGIN WORKING SETS

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Warm Up Exercise Tutorials

1. light cycling 3-5 minutes

Why To start a general warm up of your legs in preparation for the rest of the routine.

Use a static bicycle and keep a comfortable, slow pace for a few minutes.
How Alternatively, you can use an elliptical trainer, a treadmill or just walk a little.

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Warm Up Exercise Tutorials

2. Forward & Back Leg Swings x10-15 per side

Why To mobilize and warm up the hips and leg muscles for your leg movements.

Keep your core tight and hold onto something beside you. Swing your leg front and
How back as far as your leg will go.

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Warm Up Exercise Tutorials

3. Side-to-Side Leg Swings x10-15 per side

Why To mobilize and warm up the hips and leg muscles for your leg movements.

Keep your core tight and hold onto something beside you. Swing your leg front and
How back as far as your leg will go.

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Warm Up Exercise Tutorials

4. Spiderman Lunge w/ Thoracic Extension x5 each side

Why To mobilize and warm up the thoracic spine and hips.

Start in a plank position with your palms on the ground and shoulder-width apart.
Take a lunge forward with one leg such that your foot is placed on the outside of the
corresponding hand. The back leg can be bent with your knee on the ground. Next,
How stay in this position and then rotate your torso and lift one arm towards the sky to
try to create a straight line between your arms. Do this for both arms (rotate both
ways) and then come back to the starting position and repeat with the other leg –
this count as 1 rep.

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Warm Up Exercise Tutorials

5. Wall Ankle Mobilization x5 each side w/ 2 second hold

Why To mobilize the ankles which tends to limit squat depth/mobility in most people.

Position yourself in front of a wall with one foot ahead and one foot behind. Lean
your body forward such that your front knee moves towards the wall (it can touch
How the wall at the end position). Hold the stretch for 2 seconds, then move back to
the starting position. Ensure the heel of your front foot remains on the ground
throughout each rep. Repeat with both sides.

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 female

phase two beginner

workouts
4-day routine
female · PHASE two Workouts: 4-day routine
upper Body 1 Workout

Exercise Sets Reps Rest Notes

(min)
Use a flat bench, keep shoulder
Flat Dumbbell Press 3 8-12 1.5-2 blades retracted and chest
sticking out, don’t flare elbows.

“V-Bar” attachment, squeeze

shoulder blades together, avoid
Seated Row 3 8-12 1.5-2
rolling shoulders forward or
shrugging shoulders up.

Standing DB Keep abs contracted, squeeze

3 10-15 1.5-2
Shoulder Press glutes, don’t flare elbows.

Perform the face pulls first, rest

Kneeling for ~30 seconds, then perform
SUPERSET

Face Pulls the straight arm pull-downs, then

3 10-15 -
Straight Arm rest for another ~30 seconds, then
Pulldown start again with the face pulls and
repeat for 3 total sets each.

Take 1-2 steps away from

Rope Triceps Extensions 3 10-12 1.5 pulley, keep elbow pinned at
side, avoid using momentum.

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upper body 1 E1: Flat Dumbbell Press

STEP 1 (SETUP)
Using your thighs to push the dumbbells up, kick up one
dumbbell at a time so that you can get them into the
starting position. Stick your chest up towards the ceiling
and pinch your shoulder blades together as if you were
squeezing a pencil between them. This will create some
space between your back and the bench. You need to
actively maintain this position throughout the lift.

STEP 2 (PRESS)
Press up by thinking about “squeezing your biceps
together” to better activate your chest. Ensure your
shoulder-blades remain retracted and tight. Keep your
elbows slightly tucked as you press, and press up until the
dumbbells almost touch.

STEP 3 (DESCENT)
Slowly lower the weight until the end of the dumbbells
just about touch your chest. At the bottom position,
your hands should be directly above your elbows. Make
sure your shoulderblades are retracted and tight before
performing another rep.

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upper body 1 E2: Seated Row

STEP 1 (SETUP)
Grab the “V-bar” attachment and get into your starting
position with your back straight and legs slightly bent.
Depress (relax) your upper traps before pulling by
bringing your shoulders down and away from your ears.

STEP 2 (PULL)
Pull the weight by retracting your shoulder blades and
pulling the V-bar towards your stomach while maintaining
a relatively straight back. Avoid arching or excessively
rounding your back as you pull. Think about pulling with
your elbows as you pull in order to better engage the
back. The main thing you want to look out for is that as
you pull, you do NOT want your shoulders to roll forward
and internally rotate as this places a lot of stress on the
shoulder joint. Instead, focus on squeezing your shoulder
blades back such that your shoulder doesn’t roll forward
and instead stays pulled back.

STEP 3 (ECCENTRIC)
Control the weight back until your arms are straight and
then repeat for more reps. Avoid using momentum during
each rep.

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upper body 1 E3: Standing Dumbbell Overhead Press

STEP 1 (SETUP)
Standing with your feet shoulder width apart, take a
dumbbell in each hand. Raise the dumbbells to head
height, with the elbows tucked very slightly forward
rather than completely flared out to the sides. This will be
your starting position.

STEP 2 (PRESS)
Extend through the elbows to raise the weight overhead.
As you do so, contract your abs and your glutes and keep
them contracted throughout the press. This will prevent
your lower back from arching as you press. Avoid using
momentum or leg drive to help you lift the weight up. At
the top position, your arms, head, hips, and feet should
form one straight line.

STEP 3 (ECCENTRIC)
Slowly lower the weight back to the starting position with
the dumbbells roughly at the level of your head before
pressing up again for another rep.

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upper body 1 E4 (superset 1/2): Kneeling Face Pulls

STEP 1 (SET UP)

Set up a cable system so that the notch is a couple
notches below from the very top. Grab the rope with an
overhand grip, take a step away from the pulley, and get
down on one knee.

STEP 2 (PULL)
Pull the rope towards your face while keeping your
elbows high. Think about pulling with your elbows and
squeezing your shoulder-blades together, and as you
pull, you want to externally rotate your shoulder such
that your knuckles are facing the ceiling as if you were
posing flexing your biceps. Make sure you don’t tense and
shrug your traps up as you pull. Instead, keep your upper
traps relaxed.

STEP 3 (ECCENTRIC)
Control the weight back to the starting position and
then repeat for another rep. Ensure that you aren’t
excessively arching or rounding your back during each
rep. You should feel a strong contraction in the middle of
your back.

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upper body 1 E4 (superset 2/2): Straight Arm Pulldown

STEP 1 (SETUP)
Set up a rope or straight bar attachment to a cable set at
the highest notch. Grab the attachment and take a couple
steps back from the pulley.

STEP 2 (SETUP)
Hinge at the hips by bending your upper body down
towards the floor until it’s at roughly a 45-degree angle.
Keep your legs slightly bent.

STEP 3 (PULL)
While keeping your arms straight, pull the handle down
towards your body by engaging your lats. You want to
think about pulling down the weight with your elbows
rather than your hands to better engage the lats. Slowly
return to the starting position and repeat.

Avoid using excessive momentum and avoid bending at

the elbow as you pull down.

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female · PHASE two Workouts: 4-day routine
upper body 1 E5: Rope Triceps Extensions

STEP 1 (SETUP)
Set up a rope attachment to a cable set at the highest
notch. Grab the rope and take a step or two back from
the pulley. You can stand with feet together or with one
foot in front of the other. Keep your chest up and pin
your elbows to your side.

STEP 2 (EXTEND)
While keeping your elbows locked by your side, extend
your arms by contracting your triceps. At the bottom
position, your hands should be by each side of you.

STEP 3 (ECCENTRIC)
Control the weight back up to the starting position and
repeat. Avoid using momentum and avoid swaying at
the elbow.

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lower Body 1 Workout

Exercise Sets Reps Rest Notes

(min)
First set is heaviest – afterwards
RPT: 6-8, lighten the weight by 10% each set.
Barbell Back Squat 3 8-10, 2-2.5 Experiment with foot stance, point
10-12 toes slightly out, maintain a straight
back, squat to at least parallel.

Feet wider than shoulder-width, toes

Sumo Deadlift 3 8-12 2-2.5 pointed outwards, squeeze glutes at
top, avoid arching or rounding back.

Place heels on ball, keep body

Swiss Ball Leg Curls 3 8-12 2
straight, curl ball towards you.

Pull rope through legs, bend

Cable Pullthroughs 3 10-15 1.5-2
at the hips, squeeze glutes.

10-15 Mini-band around knees or

Lateral Band Walks 3 each 1-1.5 ankles, take small steps laterally,
direction maintain athletic stance.

Perform the clams first, rest

Side Lying Clam for ~30 seconds, then perform
SUPERSET

(Banded) the calves exercise, then rest

3 10-15 -
Leg Press for another ~30 seconds, then
Calf Raise start again with the clams and
repeat for 3 total sets each.

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female · PHASE two Workouts: 4-day routine
lower body 1 E1: Barbell Back Squat

STEP 1 (SETUP)
Grab the bar with an overhand grip slightly wider than
shoulder-width. Place the bar on your traps by dipping
under the bar. Raise your chest up and retract your
shoulder blades.

STEP 2 (UNRACK)
Unrack the bar, take 3 steps back, then adjust your
footing. Your feet should be roughly shoulder-width apart
or a little wider but play around with foot positioning to
find what’s most comfortable for you. You can also point
your toes out slightly if this is more comfortable.

STEP 3 (DESCENT)
Before descending, brace your core by thinking about
contracting your abs how you would if someone were to
punch your stomach. Then, when you’re ready, descend
by moving your hips back while bending your knees.
Squat down until your thighs are at least parallel to the
ground. If you have the mobility to do so, then you can go
further below parallel.

STEP 4 (ASCENT)
Squat back up by pushing up against the floor with your
feet. Keep your knees inline with your toes by thinking
about “spreading the floor apart” with your feet. Avoid
creeping up on your toes and avoid collapsing your knees
inward. Keep your lower back neutral and your chest up
during each rep. You can exhale as you press up.

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lower body 1 E2: Sumo Deadlift
STEP 1 (SETUP)
Begin with a bar loaded on the ground. Your feet should
be set wider than shoulder-width with the feet pointed
outwards but you’ll have to experiment with foot width
to find what feels best for you and works with your
flexibility.

STEP 2 (SETUP)
Bend at the hips to grip the bar. The arms should be
directly below the shoulders, inside the legs, with an
overhand or mixed grip. Next, lower your hips down to
straighten your back while keeping your chest up. This is
your starting position. Your back should be straight and
not rounded or arched and your core should be braced
by slightly contracting your abs.

STEP 3 (PUSH)
To initiate the lift, think about pushing up against the
floor with your glutes rather than pulling the weight
with your back. Also think about spreading the floor
apart with your feet as you initiate the lift. As the bar
passes the knees, drive your hips forward into the bar
while pulling your shoulder blades together. Squeeze
your glutes at the top of the movement.

STEP 4 (ECCENTRIC)
Return the weight back to the ground by bending at the
hips and controlling the weight on the way down. Reset
your form at the bottom position before proceeding to
perform another rep. Again, the main thing to focus on
here is feeling the glutes as you push up off the floor
and avoid any excessive rounding or arching of your
lower back.

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lower body 1 E3: Swiss Ball Leg Curls

STEP 1 (SETUP)
Lay with your back on the ground with your heels hip-
width apart on a stability ball and your hands placed out
to your sides. Lift your body into the air until your body is
straight and elevated in the air.

STEP 2 (CURL)
While keeping your core tight and body straight, curl the
ball towards your body by bending your knees and lifting
your hips into the air by contracting your hamstrings.
Ensure you aren’t arching your back to compensate, it
should instead remain in a neutral (straight) position.

STEP 3 (RETURN)
Straighten your legs to return the stability back to the
starting position then repeat for another rep. Perform all
reps in a slow and controlled manner and keep your core
and hamstrings engaged throughout each rep.

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lower body 1 E4: Cable Pullthroughs

STEP 1 (SETUP)
Set the rope attachment to the bottom notch of a pulley.
Grab the rope with an overhand grip from between your
legs and take a few steps away from the pulley.

STEP 2 (SETUP)
Get into the starting position by bending over at the hips
until your upper back is almost parallel with the floor.
Your knees should be only very slightly bent and your
feet about shoulder-width apart and slightly pointed
outwards.

STEP 3 (SQUEEZE)
By using your glutes, push your hips forward and
straighten your legs until your body is vertical. Hold this
position for a second while squeezing your glutes, then
return back to the starting position by bending at the hips
and slightly bending at the knee. Your back should remain
neutral (straight) or just slightly rounded throughout
each rep.

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lower body 1 E5: Lateral Band Walks

STEP 1 (SETUP)
Stand and place the mini band around your knees or
ankles. Around the ankles will be harder. Get into an
athletic stance with your feet hip-width apart and your
knees slightly bent.

STEP 2 (STEP)
Take a small (6 inch) lateral step with one leg, then follow
with another small step with the other leg. Repeat this
series of small steps while keeping constant tension in
the band. Then repeat again in the opposite direction.

STEP 3 (STEP)
Ensure that your upper body does not sway as you
perform this movement. Keep your core tight, upper body
facing straight and take each step in a controlled manner.
You should feel a strong contraction in the side of your
hip if done properly.

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lower body 1 E6 (superset 1/2): Side Lying Clam

STEP 1 (SETUP)
You’ll want to initially perform the movement without the
band. Set up in a side lying position with your knees bent
and your bottom arm under your head for support and
the other arm placed on your hip.

STEP 2 (ASCENT)
Keep the heels together but raise the top knee towards
the ceiling by activating the glute.

STEP 3 (DESCENT)
Slowly lower back to the starting position and repeat for
the desired number of repetitions before switching sides.

STEP 4 (PROGRESSION)
Once you master this movement with your bodyweight,
you can progress it by adding your Built With Science
mini band around your knees just above your knee cap.
This is introduced in phase 2 of your program.

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lower body 1 E6 (superset 2/2): Leg Press Calf Raises

STEP 1 (SETUP)
On a leg press machine, lower your feet to the bottom
edge of the foot plate such that your heels hang off
the edge. Keep your feet about 6-12 inches apart or
whatever your leg press machine allows for. This is
your starting position. You can play around with feet
positioning and the way your toes point based on what
feels best for you.

STEP 2 (LIFT)
By using your calves, lift up on your toes as high as
possible. Pause for half a second at the top position.

STEP 3 (DESCEND)
Slowly lower back to the starting position, letting your
heel drop behind the foot plate. Pause for half a second
at the bottom position before performing another rep.

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upper Body 2 Workout

Exercise Sets Reps Rest Notes

(min)
Experiment with bench angle
(~15-45 degrees), keep shoulder
Incline Dumbbell Press 3 8-12 1.5-2
blades retracted & chest sticking
out, don’t flare elbows.

Use assisted machine or

band assistance, underhand
Assisted Chin-Ups grip, pull with elbows.
OR 3 10-12 2 Use mid-width grip (slightly
Lat Pulldowns wider than shoulder-width),
maintain a slight lean back,
don’t use momentum.

Lean torso forward, retract

Dumbbell Lateral Raises* 3 10-15 1.5 shoulder-blades, externally rotate
shoulder (“thumbs up” slightly).

Overhand grip w/ rope, pull

Lying Face Pulls 3 10-15 1.5 towards face, keep elbows
high, pull with elbows.

Use 30-degree bench angle,

Incline Dumbbell Curls 3 8-12 1.5 let arms hang straight down,
keep elbows locked.

* I would advise swapping the dumbbell version for cable lateral raises occasionally (e.g. every month) to
effectively vary the resistance curve.

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female · PHASE two Workouts: 4-day routine
upper body 2 E1: Incline Dumbbell Press

STEP 1 (BENCH ANGLE)

Setup an incline bench so that it’s at roughly a 30-degree
angle. But I would suggest trying out various angles to
see which best activates your upper chest. For shoulder-
dominant pressers, you might even find that a very low
incline of 15 or 20 degree angle activates your chest
better.

STEP 2 (SETUP)
Using your thighs to push the dumbbells up, kick up one
dumbbell at a time so that you can get them into the
starting position. Stick your chest up towards the ceiling
and pinch your shoulder blades together as if you were
squeezing a pencil between them. This will create some
space between your back and the bench. You need to
actively maintain this position throughout the lift.

STEP 3 (PRESS)
Press up by thinking about “squeezing your biceps
together” to better activate your chest. Ensure your
shoulder-blades remain retracted and tight. Keep your
elbows slightly tucked as you press, and press up until the
dumbbells almost touch.

STEP 4 (DESCENT)
Slowly lower the weight until the end of the dumbbells
just about touch your chest. At the bottom position,
your hands should be directly above your elbows. Make
sure your shoulderblades are retracted and tight before
performing another rep.

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upper body 2 E2 (option 1): Assisted Chin-Ups

STEP 1 (SET UP)

Use an assisted pull-up machine or band assistance for
this, unless you can do them with your bodyweight. Grab
the pull-up bar with an underhand grip roughly shoulder-
width apart or use one of the pre-determined chin up
handles. Next, depress your upper traps and keep them
this way as you pull.

STEP 2 (PULL)
Pull yourself up by pulling your elbows down to the
floor, you want to think about pulling with your elbows
as opposed to pulling with your hands. You want to pull
such that at least your eyes reach over the bar – and at
this point, you want to ensure that your shoulders are
not rounding forward (internally rotating) and are instead
retracted back.

STEP 3 (DESCENT)
Lower your body in a controlled manner until your arms
are straight, and then repeat for another rep.

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upper body 2 E2 (option 2): Front Lat Pulldowns

STEP 1 (SET UP)

Grab the bar with an overhand thumbless grip a little
wider than shoulder-width apart. However, feel free to
experiment with it and see what feels best in terms of
your lat activation.

Before pulling, you want to depress your upper traps by

bringing your shoulders down and away from the ears.
You also want to very slightly lean back and maintain
this position throughout the pull.

STEP 2 (PULL)
Pull the bar down to just below your chin. Think about
pulling down with your elbows as opposed to your hands
in order to better activate the lats. And at the bottom
position, ensure that you’re not letting your shoulders
round forward or internally rotated, instead keep them
back or externally rotated throughout the pull.

STEP 3 (ECCENTRIC)
Control the weight back up to the starting position and
then repeat. And as with all movements, avoid using
excessive momentum to move the weight for you.

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upper body 2 E3: Dumbbell Lateral Raises

STEP 1 (SETUP)
Grab a dumbbell in each hand with an overhand
thumbless grip, then slightly lean forward by slightly
bending your knees and bringing your hips back. Pinch
your shoulder-blades together and bring your shoulders
down and away from your ears. You want to maintain this
position throughout each rep.

STEP 2 (RAISE)
Raise both dumbbells out to the side until they reach
about shoulder-height. But raise the dumbbells such that
your shoulders are slightly externally rotated such that
your thumbs are almost pointing at the ceiling. Your arms
should be just slightly bent at the elbow as you raise. And
as you raise, think about raising the weight “out” towards
your sides as much as possible opposed to “up”. Avoid
using excessive momentum to swing the weight up.

STEP 3 (DESCENT)
Control the weight back down to the starting position
and repeat for the desired number of repetitions.

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female · PHASE two Workouts: 4-day routine
upper body 2 E4: Lying Face Pulls

STEP 1 (SETUP)
Set up a cable system so that the notch is placed at the
highest position. Use a rope attachment. Grab the rope
with an overhand grip, then lie down with your back
on the floor. Relax your upper traps by bringing your
shoulders down and away from your ears. You want to
maintain this throughout each rep.

STEP 2 (PULL)
Pull the rope towards your face until your elbows just
about touch the ground. Keep the elbows high (shoulder
level) and think about “pulling with your elbows” to best
activate the rear delts. You should feel this in the back of
your shoulder as well as your various back muscles.

STEP 3 (ECCENTRIC)
Control the weight back to the starting position
and repeat.

@jeremyethier 38
female · PHASE two Workouts: 4-day routine
upper body 2 E5: Incline Dumbbell Curl

STEP 1 (SETUP)
Set up an incline bench to around 30 degrees. Grab two
dumbbells and lay with your back on the bench and your
arms hanging straight by your sides such that they’re
positioned behind your body. Your head can lay flat on
the bench if that’s more comfortable for you.

STEP 2 (CURL)
While keeping your elbows locked in position, curl both
dumbbells up towards your shoulders. Your elbows should
remain locked and should not move much throughout
the curl.

STEP 3 (DESCENT)
Lower the weights back to the starting position in a
controlled manner, while keeping your elbows locked
in the same position. During each rep, you want to
completely lengthen the biceps and use a full range of
motion by straightening your arms and then flexing your
triceps at the bottom. This will enable a better contraction
of the biceps in the following rep.

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female · PHASE two Workouts: 4-day routine
lower Body 2 Workout

Exercise Sets Reps Rest Notes

(min)
Use a light weight for set 1, a
12-15,
heavier weight for set 2, the
8-10,
Banded Barbell Hip Thrust 4 2-2.5 heaviest weight for set 3, and
4-6,
the lightest weight for set 4 to
15-20
hit the desired rep ranges.

~45-60 Place foot far from bench to

Dumbbell Bulgarian 3 8-12 seconds target glutes, place foot closer to
Split Squat each leg each leg between emphasize quads, avoid letting
each leg heel rise up from ground.

Hold dumbbells at sides, bent

Dumbbell Romanian
3 10-15 2 at hips, slight bend at knees,
Deadlift
avoid rounding back.

~45-60 Back on bench, one foot flat

3 8-12 seconds on floor, raise other leg by
Single Leg Hip Thrust
each leg each leg between squeezing glutes until torso
each leg is parallel with floor.

~45
Keep core engaged, drive
10-15 seconds
Banded Donkey Kicks 3 heel towards ceiling, avoid
each leg between
arching lower back.
legs

Perform the hip abductions first,

Seated Banded rest for ~30 seconds, then perform
SUPERSET

Hip Abduction the calves exercise, then rest for

3 10-15 -
Seated another ~30 seconds, then start
Calf Raise again with the hip abductions
and repeat for 3 total sets each.

@jeremyethier 40
female · PHASE two Workouts: 4-day routine
lower body 2 E1: banded Barbell Hip Thrust
STEP 1 (SETUP)
Get into the starting position by placing your
shoulderblades on the bench and feet about shoulder
width apart and toes slightly pointed outwards.

STEP 2 (THRUST)
Drive you hips towards the ceiling by pushing up against
the ground with your heels. You want your shoulder
blades to stay on the bench and your feet positioned
so that your shins are vertical when in the top position.
Avoid arching your lower back and instead push your
hips forward into posterior pelvic tilt by contracting your
glutes. At the top position, your back and butt should be
inline and your chin should be tucked.

STEP 3 (DESCENT)
Lower back down by dropping your hips until your butt
almost touches the floor, then repeat for another rep.
Again, avoid any arching of the lower back and keep your
glutes engaged.

STEP 4 - PHASE TWO:

ADD WEIGHT + MINI-BAND

Once you get this movement down, you want to add

weight by using a weighted barbell that can be rolled
into position and placed at the top of your hips ideally
with padding. Follow the same 3 steps previously
mentioned but now just with the added weight. I’d also
recommend placing one of the Built With Science mini-
bands around your knees and thrusting with that, as
this increases glute activation by forcing the knees to
stay externally rotated and not collapse inward.

@jeremyethier 41
female · PHASE two Workouts: 4-day routine
lower body 2 E2: Dumbbell Bulgarian Split Squat

STEP 1 (SETUP)
Grab a dumbbell in each hand and place the toes of your
back foot on the top of a bench or any elevated platform.
Your front foot can then be positioned based on what
you want to target. Take a shorter step forward if you
want to target the quads more, or a longer step forward if
you want to target the glutes more.

STEP 2 (DESCENT)
After you get your set up right, perform a rep by bending
your front knee until your thigh is at least parallel with
the ground. You should descend completely vertically.
Your upper body can be leaned forward slightly.

STEP 3 (ASCENT)
Push back up through your front foot. Your heel shouldn’t
raise off the floor and you want to keep your head,
back, and hips aligned throughout each rep. Avoid
compensating by pushing up with the back leg that’s
placed on the bench. Repeat for more reps.

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female · PHASE two Workouts: 4-day routine
lower body 2 E3: Dumbbell Romanian Deadlift

STEP 1 (SETUP)
Begin in a standing position with a dumbbell in each
hand. Brace your core by contracting your abs.

STEP 2 (DESCENT)
Initiate the movement by bending at your hips by slowly
pushing your butt out. Your knees should only partially
bend as you do so and the weight should remain in
the heels of your feet. You should feel tension in your
hamstrings as your hands approach knee level. Go as
low as your flexibility allows. Your back should remain
straight throughout the movement, so stop right before
your back begins to round due to lack of hamstring
flexibility, which will vary for everyone but is generally
around shin level.

STEP 3 (ASCENT)
Ascend back to the starting position by driving the hips
forward while straightening your knees. Again, the back
should remain straight and you should feel the tension
in your hamstrings as you raise the weight back up.
Repeat for the desired number of repetitions.

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female · PHASE two Workouts: 4-day routine
lower body 2 E4: Single Leg Hip Thrust (Bodyweight)

STEP 1 (SETUP)
Get into the starting position by placing your
shoulderblades and the back of your elbows on the bench
and feet bent at 90 degree angles in front of you.

STEP 2 (RAISE)
Drive one of your feet into the floor to bridge your hips
up while squeezing your glutes of that leg. Raise until
your torso is parallel with the ground and your raised leg
is at a 90 degree angle in the air.

STEP 3 (RETURN)
Lower your hips back to the starting position and repeat
for the desired number of repetitions before switching to
the other leg.

If this movement is too difficult for you, try performing

them with your back on the ground rather than up on a
bench.

@jeremyethier 44
female · PHASE two Workouts: 4-day routine
lower body 2 E5: Banded Donkey Kicks

STEP 1 (SETUP)
Get on all fours and wrap your Built With Science band
around your knees like so. Brace your core by contracting
your abs.

STEP 2 (KICK)
By contracting your glute, lift one leg with your knee bent
as if you were going to put a footprint on the ceiling.

STEP 3 (DESCENT)
Come all the way back down with control and then repeat
for the desired amount of reps before switching to the
other leg.

As you perform each rep, think about driving your heel

towards the ceiling to best activate the glute of that
leg. Avoid excessively arching your lower back as you
perform the movement. Gradually progress the exercise
by using stronger resistance bands overtime.

@jeremyethier 45
female · PHASE two Workouts: 4-day routine
lower body 2 E6 (superset 1/2): Seated Banded Hip Abduction

STEP 1 (SETUP)
Start in a seated position with knees bent and feet about
shoulder width apart. Place your Built With Science mini
band around your legs, positioning it just below the knees
then cross your arms over your chest.

STEP 2 (PUSH)
While maintaining an upright posture, use the upper
glutes to push your knees outwards against the band.
Hold for a moment in the abducted position with the
knees pushed out.

STEP 3 (RETURN)
Return to the start position by bringing your knees back
together. This is one rep. Repeat the desired number of
reps and sets.

Progress it by gradually using higher resistance bands

as you get stronger.

@jeremyethier 46
female · PHASE two Workouts: 4-day routine
lower body 2 E6 (superset 2/2): Seated Calf Raises

STEP 1 (SETUP)
If you don’t have access to a seated calf raise machine,
sit on a bench with two dumbbells placed on your thighs
and your toes elevated on weight plates or any elevated
platform. Your heels should be touching the ground.

STEP 2 (RAISE)
Raise both toes straight up as high as possible while
keeping the dumbbells on your thighs. Hold this top
position for half a second.

STEP 3 (DESCEND)
Lower your heels until they touch the ground, pause for
half a second, then repeat for another rep.

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female · PHASE two Workouts: 4-day routine
ADDITIONAL COMMENTS

For inquiries or customer support, email

[email protected]
For exercise tutorial videos of all the exercises
in this program, please visit the exercise tutorial
section of your program where in-depth videos
are provided for each.
And as mentioned in your program, your
goal with this routine is to strive towards
progressing it weekly using the progression
scheme I’ve outlined for you to use.
I hope you enjoy this routine and I can’t wait
to see you completely transform your body
with it!
Enjoy!

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female · PHASE two Workouts: 4-day routine
DISCLAIMER
The content provided in this PDF is for informa- Please note the following:
tional and educational purposes only. Jeremy
• any and all exercise that you do as a result of
Ethier is not a medical doctor, psychologist, thera-
what you read in this PDF shall be performed
pist, nutritionist, or registered dietitian. The con-
solely at your own risk;
tents of this document should not be construed
as medical, psychological, dietary, nutritional, • any and all meal plans that you follow or ad-
or healthcare advice of any kind. The contents here to as a result of what you read in this PDF
of this document are not intended to diagnose, shall be used solely at your own risk; and
treat, cure, or prevent any health conditions, nor
are they intended to replace a physician, dieti- • any and all foods or beverages that you con-
tian, nutritionist, or other qualified healthcare sume as a result of what you read in this PDF
professional’s advice. You should always consult shall be consumed solely at your own risk.
your physician, dietitian, or other qualified health- No part of this report may be reproduced or
care professional on any matters regarding your transmitted in any form whatsoever, electronic or
health, engagement in physical activity, and/or mechanical, including photocopying, recording, or
diet before starting any fitness program or meal by any informational storage or retrieval system
plan to determine if it is suitable for your needs. without the express written, dated, and signed
This is especially important if you (or your family permission from the author (Jeremy Ethier). All
members) have a history of high blood pressure or copyrights are reserved.
heart disease, if you have ever experienced chest Built With Science™
pain while exercising, or if you have experienced may not be copied or
chest pain in the past month when not engaged used for any purpose
in physical activity. You should also consult your without express
physician, dietitian, or other qualified healthcare written consent.
professional before starting any fitness program,
meal plan, or dietary regimen if you smoke, have
high cholesterol, are obese, or have a bone or joint
problem that could be made worse by a change in
physical activity or diet. Do not start or continue
any fitness program, meal plan, or dietary regimen
if your physician, dietitian, or health care provid-
er advises against it. If you experience faintness,
dizziness, pain, shortness of breath or any other
form of discomfort at any time while exercising
or while following any meal plan/dietary regimen,
you should stop immediately. If you are in Cana-
da and think you are having a medical or health
emergency, call your health care provider, or 911,
immediately.

@jeremyethier 49
 female
PHASE two Beginner Workouts guide
4-day routine