Level 2 Weeks 9–12
In the final phase of Level 2, your main lifts only require 5 reps, so be sure to use the heaviest weight you can manage. However, for all other supersets and circuits, the reps increase to keep your body in a fat-burning state. Follow the weekly schedule, repeating it for a total of 4 consecutive weeks. The workouts are on the following pages. Don’t forget to also perform the warm-up and cool-down sequences on every workout day. After completing all 4 weeks, reassess your fitness and repeat Level 2 or advance to Level 3.
Weekly schedule
Rest day
You again have 1 day to rest during each week of this phase. You can move it around within each week to accommodate your schedule. Push yourself during the workouts so the rest day feels worth it. A rest day is not an inactive day; it’s simply a rest day from weights and intense cardio. Take a yoga class or go for a walk, and keep your body moving!
Cardio days
One of your days should be in the form of HIIT, which will blast calories in a short period of time. With a rower or treadmill, alternate between intervals of high-intensity work (sprinting) and low-intensity rest (jogging or walking). Start with a ratio of 30 seconds’ work to 60 seconds’ rest, and gradually advance to 30 seconds’ work to 30 seconds’ rest. You can also add incline or bodyweight movements to your rest intervals. For example, after every 5 minutes on the machine, hold a 30-second plank or perform 10 bodyweight squats.
For the other day, use cardio equipment or go for a jog outside. Keep the intensity and pace moderate and consistent throughout.
DAY 1 Upper body – push
You are only doing 5 reps for the main lift, so go heavier than you have before. Let yourself fully recover between main-lift sets, but keep rest to a minimum for the remainder of the workout.
Main Lift
Complete 2 warm-up sets with a light resistance. Then do 5 working sets with a challenging resistance (the last 2 reps should be very difficult).
Barbell bench press (light)
5 reps
Rest for 60 seconds
Repeat once for a total of 2 warm-up sets
Barbell bench press (heavy)
5 reps
Rest for up to 2 minutes
Repeat 4 times for a total of 5 working sets
Superset
Perform the exercises back to back for the specified number of reps. Rest and repeat as indicated.
10 reps
12 reps
Rest for 45 seconds
Repeat twice for a total of 3 sets
Circuit
Perform the exercises back to back for the specified number of reps. Rest and repeat as indicated.
15 reps
12 reps
Side plank warm hug (without alternating)
12 reps/arm
Rest for 60 seconds
Repeat twice for a total of 3 rounds
Metabolic finisher
Chipper: perform the exercises back to back, decreasing your reps by 2 each round.
12 (10, 8, 6, 4, 2) reps
12 (10, 8, 6, 4, 2) reps
12 (10, 8, 6, 4, 2) reps
Do not rest between rounds
Repeat 5 times for a total of 6 rounds
DAY 2 Lower body – deadlift
Now that your hinge pattern is perfect, use extremely heavy weights for today’s exercises. Your glutes and hamstrings will be burning through every circuit.
Main Lift
Complete 2 warm-up sets with a light resistance. Then do 5 working sets with a challenging resistance (the last 2 reps should be very difficult).
Conventional barbell deadlift (light)
3–5 reps
Rest for 60 seconds
Repeat once for a total of 2 warm-up sets
Conventional barbell deadlift (heavy)
5 reps
Rest for up to 2 minutes
Repeat 4 times for a total of 5 working sets
Circuit 1
For each circuit, perform the exercises back to back for the specified number of reps or secs. Rest and repeat as indicated.
Kettlebell single-leg deadlift (without alternating)
10 reps/leg
Dumbbell lateral lunge (without alternating)
10 reps/side
30 secs
Rest for 60 seconds
Repeat twice for a total of 3 rounds
Circuit 2
15 reps
15 reps
30 secs
Rest for 60 seconds
Repeat twice for a total of 3 rounds
Metabolic finisher
Chipper: perform the exercises back to back, decreasing your reps by 6 each round.
15 (9, 3) reps
15 (9, 3) reps
Do not rest between rounds
Repeat twice for a total of 3 rounds
DAY 3 Cardio
DAY 4 Upper body – pull
This workout challenges your back and shoulder muscles with complex movements. The finisher circuit is the most challenging yet, sure to make you feel athletic and confident.
Main Lift
Complete 2 warm-up sets with a light resistance. Then do 5 working sets with a challenging resistance (the last 2 reps should be very difficult).
Barbell bent-over row (light)
5 reps
Rest for 60 seconds
Repeat once for a total of 2 warm-up sets
Barbell bent-over row (heavy)
5 reps
Rest for up to 2 minutes
Repeat 4 times for a total of 5 working sets
Circuit 1
For each circuit, perform the exercises back to back for the specified number of reps or secs. Rest and repeat as indicated.
15 reps
30 secs
Rest for 60 seconds
Repeat twice for a total of 3 rounds
Circuit 2
Staggered stance single-arm row (without alternating)
15 reps/arm
8 reps
Single-arm dumbbell snatch (without alternating)
10 reps/side
Rest for 60 seconds
Repeat twice for a total of 3 rounds
Metabolic finisher
Perform the exercises back to back for the specified number of reps or secs. Rest and repeat as indicated.
Dumbbell renegade row (alternating)
10 reps
10 reps
30 secs
10 reps
Rest for 45 seconds
Repeat 3 times for a total of 4 rounds
DAY 5 Lower body – squat
The low reps mean you can go extraordinarily heavy for the main lift. Exhaust your legs for each circuit, and finish the day with plyometric exercises for huge calorie burn.
Main Lift
Complete 2 warm-up sets with a light resistance. Then do 5 working sets with a challenging resistance (the last 2 reps should be very difficult).
Barbell back squat (light)
3–5 reps
Rest for 60 seconds
Repeat once for a total of 2 warm-up sets
Barbell back squat (heavy)
5 reps
Rest for up to 2 minutes
Repeat 4 times for a total of 5 working sets
Superset
Perform the exercises back to back for the specified number of reps or secs. Rest and repeat as indicated.
Rear-foot-elevated split squat (without alternating)
8 reps/side
30 secs
Rest for 60 seconds
Repeat twice for a total of 3 sets
Circuit 1
For each circuit, perform the exercises back to back for the specified number of reps or steps. Rest and repeat as indicated.
10 reps
12 steps
10 reps
Rest for 60 seconds
Repeat twice for a total of 3 rounds
Circuit 2
8 reps
10 reps
10 reps
Rest for 60 seconds
Repeat 3 times for a total of 4 rounds
Metabolic finisher
5-minute EMOM: using a stopwatch to monitor time, perform the exercises back to back for the specified number of reps, every minute on the minute for 5 minutes total. Rest for the remainder of every minute.
10 reps
5 reps
Rest until the minute mark
Repeat for a total of 5 minutes