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12 Week BEA Amazon Warrior Workouts: Phase 3

Primal Shred Phase 3 man lifting heavy barbell

Weeks 9-12: 5-10-20 RPT (SHRINK & TIGHT)

Video of Workout Protocol

Workout A RPT HIIT

Activation T20/5 7S

Glute Bridges

Bridge Abductions

Donkey Kicks

Standing Lateral Raises

Standing Kickbacks

Forward Lunges

Squats

Workout A: 3x 5-10-20

GLUTES/QUADS

  • A1. 5 reps: BB Hip Thrust  

  • A2.10 reps: Elevated DB Goblet Squat 

  • A3. 20 reps: DB Walking Lunges

SHOULDERS

  • A1. 5 reps: BB Push Press 

  • A2.10 reps: DB Seated Presses 

  • A3. 20 reps: DB Standing Lateral Raises 

BICEPS

  • A1. 5 reps: BB Bicep Curls 

  • A2. 10 reps: DB Seated Incline Curls (45 Degrees)

  • A3. 20 reps: DB Hammer Curls 

Workout B: 3x 5-10-20

CHEST

  • A1. 5 reps: BB Incline Bench Press 

  • A2. 10 reps: DB Flat Bench Press 

  • A3. 20 reps: DB Flat Bench Flys  

SHOULDERS/BACK

  • A1. 5 reps: BB W.G. UpRight Rows 

  • A2. 10 reps: DB Bent Over Flys 

  • A3. 20 reps: DB Swings

TRICEPS:

  • A1. 5 reps: Weighted Dips 

  • A2. 10 reps: DB Lying Tricep Extension 

  • A3. 20 reps: DB Overhead Extensions

Workout C RPT HIIT

Activation T20/5 7S

Glute Bridges

Bridge Abductions

Donkey Kicks

Standing Lateral Raises

Standing Kickbacks

Forward Lunges

Squats

WORKOUT C: 3x 5-10-20

QUADS/QUADS/HAMSTRINGS

  • A1. 5 reps: BB Power Cleans 

  • A2. 10 reps: DB Bulgarian Split Squats 

  • A3. 20 reps: DB SL Hip Thrust

ABS

  • A1. 5 reps: Weighted Hanging Leg Raises 

  • A2. 10 reps: Weighted Sky Crunches 

  • A3. 20 reps: DB Chair Crunches 

BACK

  • A1. 5 reps: BB Bent Over Rows 

  • A2. 10 reps: DB Pulldowns 

  • A3. 20 reps: DB Hammer Rows

Tuesday and Thursday Workout D

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