Hotel Gym Workout Phase 13

In this phase, we are beginning a new 12-week periodized block of training. Coming
off of the last low-volume phase where we hit some big rep-PRs, it's time to hit some
general physical preparation (GPP) and get you back in better shape to continue to
drive your fitness level higher and higher. This cycle of training requires only
dumbbells, a swiss ball, an adjustable bench, and basic hotel gym cardio equipment
and can be done when you don’t have access to a complete gym. The goal here in this
phase is to boost your overall work capacity with 3 total body workouts per week.
Each workout will start with a 3-exercise tri-set that works your whole body, and will
end with some anaerobic conditioning and core work. This phase provides a nice
foundation on which future strength, size, and fitness gains can be made.
 Hotel Gym Workout Phase 13 - Workout 1 - Total Body A
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 Diagonal 45 Degree Alternating DB Lunge 1 4 15-20 ea 30X0 60 sec
2 5 12-15 ea 30X0 45 sec Step forward and out to the side about
3 2 10-12 ea 30X0 30 sec 30-45 degrees
4 6 10-12 ea 30X0 15 sec
A2 Bent Over 2-Arm DB Row 1 4 15-20 4010 60 sec
2 5 12-15 4010 45 sec
3 2 10-12 4010 30 sec
4 6 10-12 4010 15 sec
A3 Hand Release to Overhead Push Ups 1 4 12-15 3111 120 sec Lower yourself down to the ground,
2 5 12-15 3111 120 sec rest your chest on the ground and
reach your arms all the way overhead
3 2 15-20 3111 90 sec
before bringing them back under you
4 6 15-20 3111 90 sec to start the next push up.
B1 Forwards and Backwards Bear Crawl 1 5 40-60 sec FAST 10 sec
Go continuously for the prescribed
2 6 40-60 sec FAST 10 sec
duration, using the space you have
3 2 40-60 sec FAST 10 sec
available.
4 7 40-60 sec FAST 10 sec
B2 DB or Medball Russian Twist 1 5 10-12 ea FAST 75 sec
2 6 10-12 ea FAST 75 sec
3 2 10-12 ea FAST 75 sec
4 7 10-12 ea FAST 75 sec
 Hotel Gym Workout Phase 13 - Workout 2 - Total Body B
Order Exercise Cycle Sets Time Tempo Rest (s) Notes
A1 1-Arm DB Hang Snatch 1 4 10-12 ea X 60 sec
2 5 10-12 ea X 45 sec
3 2 10-12 ea X 30 sec
4 6 10-12 ea X 15 sec
A2 Supinated Chin Ups + Max eccentric 1 4 Max reps 3010 60 sec
Do as many reps as you can with your
2 5 Max reps 4010 45 sec
bodyweight, then perform a max-time
3 2 Max reps 4010 30 sec
eccentric rep on your last rep
4 6 Max reps 4010 15 sec
A3 Standing 2-Arm DB Shoulder Press 1 4 12-15 40X0 120 sec
2 5 10-12 40X0 120 sec
3 2 10-12 40X0 90 sec
4 6 8-10 40X0 90 sec
B1 Heavy Resistance Spin Bike Sprints 1 4 30 sec X No rest
2 5 30 sec X No rest
3 2 8-10 X No rest
4 6 30 sec X No rest
B2 Breathing Front Plank 1 4 6-10 121-10 120 sec
Create maximal tension for 10 seconds,
2 5 6-10 121-10 90 sec
then take a 2-second break between
3 2 6-10 121-10 75 sec
reps.
4 6 6-10 121-10 75 sec
 Hotel Gym Workout Phase 13 - Workout 3 - Total Body C
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 Heels Elevated DB Squat 1 4 20-25 30X0 60 sec
2 5 15-20 30X0 45 sec
3 2 15-20 30X0 30 sec
4 6 12-15 30X0 15 sec
A2 30 Degree Incline DB Bench Press 1 4 15-20 4010 60 sec
2 5 12-15 4010 45 sec
3 2 10-12 4010 30 sec
4 6 10-12 4010 15 sec
A3 Prone Incline 2-Arm "Y" Raise 1 4 15-20 3011 120 sec
2 5 12-15 3011 120 sec
3 2 10-12 3011 90 sec
4 6 10-12 3011 90 sec
B1 Incline Treadmill Sprint 1 3 2 min FAST 10 sec
2 4 90 sec FAST 10 sec Jump rope or high-knee run in place if
3 2 3 min FAST 10 sec no treadmill
4 5 60 sec FAST 10 sec
B2 Abdominal V-Up 1 3 10-15 30X0 60 sec
2 4 10-15 30X0 60 sec
3 2 15-20 30X0 60 sec
4 5 15-20 30X0 60 sec