Lift at the Gym

Lift at the Gym

12 Seasons

Get ready to hit the gym with Coach Tara! Full workouts that require gym equipment or a well-equipped home gym.

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Lift at the Gym
  • Quick Reference Guide & Progress Tracker: Month 6 - At the Gym (PDF)

    696 KB

  • M6 At the Gym Day 1 - Legs

    Episode 1

    Barbell Deadlift 8, 6, 4 - Heavier each set
    Barbell Back Squat 8,6,4 - Heavier each set
    Single Leg Deadlift 8, 6, 4- Heavier each set. SUBSTITUTE: Barbell RDL 8, 6, 4
    Bulgarian Split Squat 8, 6, 4- Heavier each set. SUBSTITUTE: Barbell Front Squat 8, 6, 4
    Standing Calf Raise 8, 6, 4 - Heavier eac...

  • M6 At the Gym Day 2 - Back & Biceps

    Episode 2

    Seated Cable Row 8, 6, 4 - heavier each set
    Wide Grip Lat Pulldowns 8, 6, 4 - heavier each set
    Bent Over DB Row 8, 6, 4 - heavier each set
    Supinating Rope Biceps Curls 8, 6, 4 - heavier each set
    Straight or EZ Bar Cable Curl 8, 6, 4 - heavier each set
    Chin Ups to failure (1 set)

  • M6 At the Gym Day 3 - Glutes, Chest & Abs

    Episode 3

    Barbell Hip Thrust 8, 6, 4- heavier each set
    DB Lunge 8, 6, 4/leg - heavier each set. SUBSTITUTE: Leg Press, High and Narrow Foot Placement 8, 6, 4
    Barbell Bench Press 8, 6, 4 - heavier each set
    Pec Deck Flies 8, 6, 4 - heavier each set
    Quick Reach Crunches 30
    Toe Touch Sit Ups 30

  • M6 At Gym Day 4 - Shoulders & Triceps

    Episode 4

    Barbell (or DB) Push Press 8, 6, 4 - heavier each set
    Seated KB Arnold Press 8, 6, 4/arm- heavier each set
    DB Shrug 8,6,4- heavier each set
    Triceps Cable Reverse Grip Pulldowns 8, 6, 4 - heavier each set
    Overhead Rope Triceps Extension 8, 6, 4 - heavier each set
    Triangle Pushups to failure - 1 set