Mark Carrol Phase 1 April 2025

Unleash your strength with the Mark Carrol Phase 1 program, designed for four intense weeks of focused training. This program features four sessions per week, emphasizing heavy lifts and compound movements to build muscle and power. Each workout includes a mix of barbell and dumbbell exercises, such as high bar squats and Romanian deadlifts, ensuring comprehensive leg and upper body development. Perfect for those with a garage gym setup, this program is your pathway to serious gains and improved performance. Are you ready to elevate your training?

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Week 1

Week 2

Week 3

Week 4

High Bar Squat (Barbell)

Romanian Deadlift (Dumbbell)

Hip Thrust (Barbell)

Hip Abductor (Machine)

Lower Heavy

Y Raise

Lying Leg Raise

Upper Heavy Day

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Zercher Front-Foot Elevated Split Squat

Back Extension (Weighted)

Lower Moderate

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