female

phase one beginner

workouts
guide
female · PHASE one Workouts
Table of contents

Phase one Workout Routine 3 Workout B 25

WARM UP 4 E1: Barbell Back Squat 26
E2: Seated Row 27
Warm Up Exercise Tutorials 5
E3: Single Leg Hip Thrust (Bodyweight) 28
Workout A 16 E4: Standing Dumbbell Overhead Press 29
E1: Barbell Hip Thrust 17 E5: Sumo Deadlift 30
E2: Front Lat Pulldowns 18 E7 superset 1/2: Lying Leg Raises 31
E3: Reverse Lunges 19 E7 superset 2/2: Bicycle Crunches Side-to-Side32
E4: Flat Dumbbell Press 20
ADDITIONAL COMMENTS 33
E5: Swiss Ball Leg Curls 21
E6: Side Lying Clam 22 DISCLAIMER 34
E7 superset 1/2: Weighted Cable Crunch 23
E7 superset 2/2: Heel Touches 24

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female · PHASE one Workouts
Phase one 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, for “Phase 1” your weekly routine will look
something like this:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Workout Workout Workout
Rest Rest Rest Rest
A B A

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Workout Workout Workout
Rest Rest Rest Rest
B A B

The exact days don’t matter for your workouts, but the key is to get at least one rest day in between
each workout, getting 3 workouts in per week, and ensuring that you’re rotating between Workouts A
and B. Your abs/cardio/mobility routines can be done after any of the workouts OR on a rest day. Refer
to those chapters for further guidance.

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WARM UP
FULL-BODY WARM-UP ROUTINE (~5 MINUTES)
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.
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. 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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Warm Up Exercise Tutorials

7. 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

8. 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

9. 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

10. 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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phase one beginner

workouts
guide
female · PHASE one Workouts
Workout A
Exercise Sets Reps Rest Notes
(min)
Keep back on bench, avoid arching
Barbell Hip Thrust 3 10-15 2 back, squeeze glutes, add weight
with barbell when ready.

Use mid-width grip (slightly

wider than shoulder-width),
Lat Pulldowns 3 10-15 1.5-2
maintain a slight lean back,
don’t use momentum.

~45
8-12 each sec rest Take step back with one
Reverse Lunges 3
side between leg, keep back straight.
legs

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.

Place heels on ball, keep body

Swiss Ball Leg Curls 3 8-12 1.5
straight, curl ball towards you.

Keep heels together, raise

Side Lying Clam 3 10-15 1-1.5 top knee towards ceiling,
feel upper glute working.

Perform the crunches first, rest

for ~30 seconds, then perform
SUPERSET

Weighted Cable
Crunches the heel touches, then rest for
3 10-15 -
another ~30 seconds, then start
Heel Touches again with the crunches and
repeat for 3 total sets each.

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Workout A E1: 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 (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.

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Workout A E2: 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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Workout A E3: Reverse Lunges

STEP 1 (SETUP)
Stand straight with either dumbbells held by your side
or with a weighted bar on your back. Brace your core by
slightly contracting your abs.

STEP 2 (DESCENT)
Move one foot back and place the toes of that foot on
the ground behind you. Bend your front leg to lower your
body until your back knee just about touches the ground.
The shin of your front leg should be near-vertical at the
bottom position.

STEP 3 (ASCENT)
By pushing up with the heel of your front foot, raise your
body back up to the starting position. Your back should
remain straight throughout the process. Repeat with the
other leg.

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Workout A E4: 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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Workout A E5: 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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Workout A E6: 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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Workout A E7 superset 1/2: Weighted Cable Crunch

STEP 1 (SETUP)
Kneel below a high pulley that contains either the rope
attachment or the seated row attachment, whichever
is more comfortable for you. Grasp the attachment and
lower it until your hands are placed next to your face.
The handle should be directly behind your neck. Position
yourself such that you’re not too close to the pulley yet
not too far – find the sweet spot that allows you to have
the best range of motion and activation of your abs when
you crunch.

STEP 2 (CRUNCH)
While on your knees, flex your torso down by contracting
your upper abs while exhaling. Think about trying to bring
the elbows down towards the middle of your thighs, and
you should be flexing at the spine as you do so.

STEP 3
Hold for a second at the bottom position while
contracting your abs before returning to the top position
and repeating for another rep. Avoid using excessive
momentum, instead each rep should be controlled with a
focus on properly engaging the upper abs.

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Workout A E7 superset 2/2: Heel Touches

STEP 1 (SETUP)
Lay down with your back on the ground and your knees
bent and feet shoulder width apart.With your arms by
your side, raise your shoulders slightly off the ground.

STEP 2 (TWIST)
By engaging and using your abs and obliques, rotate your
right hand down to touch your right foot and then back
up.

STEP 3 (TWIST)
Repeat the previous step with your left hand. Alternate
back and forth for the desired amount of repetitions.

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Workout B
Exercise Sets Reps Rest Notes
(min)
Experiment with foot stance, point
Barbell Back Squat 3 8-12 2 toes slightly out, maintain a straight
back, squat to at least parallel.

“V-Bar” attachment, squeeze

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

~45-60 Back on bench, one foot flat

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

Standing Dumbbell Keep abs contracted, squeeze

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

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.

10-15 Mini-band around knees or

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

Perform the leg raises first, rest

for ~30 seconds, then perform
SUPERSET

Lying Leg Raises

the crunches, then rest for
Bicycle Crunches 3 10-15 -
another ~30 seconds, then start
Side to Side again with the leg raises and
repeat for 3 total sets each.

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Workout b 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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Workout b 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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Workout b E3: 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.

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Workout b E4: 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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Workout b E5: 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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Workout b E7 superset 1/2: Lying Leg Raises

STEP 1 (SETUP)
Start by lying on your back with your feet together and
legs straight. Contract your abs in order to flatten your
lower back against the ground.

STEP 2 (RAISE)
By using your abs, raise your legs straight up until they
reach roughly 90 degrees and exhale while you do so.
Ensure your lower back remains flat throughout the
process.

STEP 3 (LOWER)
Slowly lower your legs until your feet almost touch the
ground and then repeat for another rep.

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Workout b E7 superset 2/2: Bicycle Crunches Side-to-Side

STEP 1 (SETUP)
Lie on your back with your arms and legs straight.

STEP 2 (SETUP)
Lift your legs to a 90-degree angle. Lift your chest up so
that your shoulder blades are slightly off the ground and
hold the back of your head with your elbows wide.

STEP 3 (TWIST)
Twist from side to side by extending your left leg
straight out while twisting your torso so that your
left underarm rotates towards your right knee, then
reverse this motion and repeat on the other side. Simply
think about trying to touch your opposite shoulder to
your opposite knee. Your shoulder blades should be
completely off the floor and your lower back should be
flat against the ground throughout the movement.

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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, after
successful completion of phase 1, you can
transition to phase 2 where volume will be
increased to further your progression at the
optimal rate. However, it’s important that you
only do so once you’re ready. I discuss how
to know when you’re ready in the workout
chapter of your program, so refer to that for
more detail.
Enjoy!

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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.

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PHASE one Beginner Workouts guide