{"id":226,"date":"2025-09-09T07:36:23","date_gmt":"2025-09-09T07:36:23","guid":{"rendered":"https:\/\/gymtrainer.marvelfitnness.in\/?page_id=226"},"modified":"2025-09-11T12:20:08","modified_gmt":"2025-09-11T12:20:08","slug":"gaining-phase-1-day-2","status":"publish","type":"page","link":"https:\/\/marvelfitnness.in\/gym\/gaining-phase-1-day-2\/","title":{"rendered":"gaining phase 1 day 2"},"content":{"rendered":"\t\t
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\n\t\t\t\t\t\r\n\r\n\r\n \r\n DAY 2 GAINING PHASE 1 - GIANT BATTLE (Lower Body)<\/title>\r\n <link href=\"https:\/\/fonts.googleapis.com\/css2?family=Montserrat:wght@700;400&display=swap\" rel=\"stylesheet\"\/>\r\n <style>\r\n body {\r\n font-family: 'Montserrat', Arial, sans-serif;\r\n background: #f6f6f6;\r\n margin: 0;\r\n }\r\n .back-link-container {\r\n margin: 24px 0 0 22px;\r\n }\r\n .back-link-container a {\r\n color: #2366d1;\r\n font-size: 1.2rem;\r\n font-weight: 600;\r\n text-decoration: none;\r\n }\r\n .container {\r\n max-width: 1100px;\r\n margin: 0 auto;\r\n padding: 16px 16px 32px 16px;\r\n }\r\n h1 {\r\n font-size: 2.15rem;\r\n font-weight: 800;\r\n color: #222c3c;\r\n text-align: center;\r\n margin-bottom: 4px;\r\n letter-spacing: -0.5px;\r\n }\r\n p.subtitle {\r\n font-size: 1.1rem;\r\n color: #667;\r\n text-align: center;\r\n margin-bottom: 26px;\r\n font-weight: 500;\r\n }\r\n .cards-grid {\r\n display: grid;\r\n grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));\r\n gap: 32px 25px;\r\n margin-top: 15px;\r\n }\r\n .exercise-card {\r\n background: #fff;\r\n border-radius: 16px;\r\n box-shadow: 0 1.5px 10px 0 rgba(61,70,125,0.18);\r\n padding: 0 0 14px 0;\r\n overflow: hidden;\r\n cursor: pointer;\r\n transition: box-shadow 0.13s;\r\n display: flex;\r\n flex-direction: column;\r\n border: none;\r\n }\r\n .exercise-card:hover {\r\n box-shadow: 0 9px 34px #1976d208;\r\n transform: translateY(-3px) scale(1.02);\r\n }\r\n .card-img {\r\n width: 100%;\r\n height: 185px;\r\n object-fit: cover;\r\n background: #eee;\r\n margin-bottom: 0;\r\n }\r\n .card-content {\r\n padding: 15px 20px 5px 20px;\r\n display: flex;\r\n flex-direction: column;\r\n }\r\n .card-title {\r\n font-size: 1.16rem;\r\n font-weight: 700;\r\n color: #263554;\r\n margin-bottom: 4px;\r\n }\r\n .card-detail {\r\n font-size: 0.99rem;\r\n color: #444;\r\n margin-bottom: 3px;\r\n font-weight: 500;\r\n }\r\n .card-rest {\r\n font-size: 0.97rem;\r\n color: #888;\r\n margin-bottom: 7px;\r\n }\r\n .card-play {\r\n margin-left: auto;\r\n background: none;\r\n border: none;\r\n color: #1976d2;\r\n font-size: 1.7rem;\r\n margin-top: 9px;\r\n cursor: pointer;\r\n }\r\n #videoPopup {\r\n display: none;\r\n position: fixed;\r\n z-index: 1001;\r\n left: 0; top: 0; width: 100vw; height: 100vh;\r\n background: rgba(30,40,65,0.48);\r\n align-items: center; justify-content: center;\r\n }\r\n #videoPopup .popup-content {\r\n background: #fff;\r\n padding: 16px;\r\n border-radius: 13px;\r\n box-shadow: 0 10px 44px #26355426;\r\n display: flex; flex-direction: column; align-items: center;\r\n position: relative;\r\n max-width: 560px;\r\n width: 90vw;\r\n }\r\n #videoPopup .close-btn {\r\n position: absolute;\r\n top: 11px; right: 15px;\r\n background: #e53935;\r\n color: #fff;\r\n border: none;\r\n border-radius: 60px;\r\n font-size: 1.1rem;\r\n width: 30px;\r\n height: 30px;\r\n cursor: pointer;\r\n }\r\n #videoPopup iframe {\r\n max-width: 500px;\r\n width: 100%;\r\n height: 280px;\r\n border-radius: 10px;\r\n margin-top: 10px;\r\n }\r\n @media (max-width:600px) {\r\n .cards-grid { grid-template-columns: 1fr; }\r\n #videoPopup .popup-content { max-width: 99vw; }\r\n }\r\n <\/style>\r\n<\/head>\r\n<body>\r\n <div class=\"back-link-container\">\r\n <a href=\"https:\/\/marvelfitnness.in\/gym\/\">← Back to Categories<\/a>\r\n <\/div>\r\n <div class=\"container\">\r\n <h1>DAY 2 GAINING PHASE 1<\/h1>\r\n <p class=\"subtitle\">GIANT BATTLE \u2013 DAY 2 (Lower Body)<\/p>\r\n <div class=\"cards-grid\">\r\n <!-- 1: Squat -->\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/1AEUNhqpa-w?si=2nZxOnicFtAsj6j4\">\r\n <img decoding=\"async\" src=\"https:\/\/flex-web-media-prod.storage.googleapis.com\/2024\/09\/do-squats-work-calves.jpg\" alt=\"Squat\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Squat<\/div>\r\n <div class=\"card-detail\">5 sets \u00d7 5 reps (rest pause final set)<\/div>\r\n <div class=\"card-rest\">60s rest (90s last set)<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <!-- 2: Trapbar Deadlift -->\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/XxWcirHIwVo\">\r\n <img decoding=\"async\" src=\"https:\/\/imagely.mirafit.co.uk\/wp\/wp-content\/uploads\/2019\/09\/trap-bar-deadlift-with-Mirafit-Trap-Bar-1024x683.jpg\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Trapbar Deadlift<\/div>\r\n <div class=\"card-detail\">5 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">60s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <!-- 3: Jefferson Squat -->\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/Gr4DN8iNxtA\">\r\n <img decoding=\"async\" src=\"https:\/\/imagely.mirafit.co.uk\/wp\/wp-content\/uploads\/2024\/02\/Jefferson-Deadlift-with-Mirafit-Barbell.jpg\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Jefferson Squat<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">0s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <!-- 4: Romanian Deadlift -->\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/xXmsSZAy9pY\">\r\n <img decoding=\"async\" src=\"https:\/\/images.ctfassets.net\/0k812o62ndtw\/5mIDEZdbeRSEGPmcQcZ1AP\/d04f57e8592b240fe72cffe232d9cf87\/2024.08.27_SWEAT_POWERADE26826-1024x683-27c3a53.jpg?w=1024&q=85\" alt=\"Romanian Deadlift\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Romanian Deadlift<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">60s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <!-- 5: Single Leg Leg Press -->\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/BaIWcF-oa6o\">\r\n <img decoding=\"async\" src=\"https:\/\/www.puregym.com\/media\/vm2aoqpi\/single-leg-press.jpg?quality=80\" alt=\"Single Leg Leg Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Single Leg Leg Press<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 8 reps (eccentric overload)<\/div>\r\n <div class=\"card-rest\">0s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <!-- 6: Leg Press Calf Raises -->\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/OF6QrUvKFWU\">\r\n <img decoding=\"async\" src=\"https:\/\/www.puregym.com\/media\/dojggkxr\/leg-press-calf-raise.jpg?quality=80\" alt=\"Leg Press Calf Raises\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Leg Press Calf Raises<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 20 reps (dropset final set)<\/div>\r\n <div class=\"card-rest\">60s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <!-- 7: Leg Extensions -->\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/9FH8bT5pRvY\">\r\n <img decoding=\"async\" src=\"https:\/\/www.asphaltgreen.org\/wp-content\/uploads\/2023\/01\/LEX_15-1312x876.webp\" alt=\"Leg Extensions\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Leg Extensions<\/div>\r\n <div class=\"card-detail\">5 sets \u00d7 8 reps (eccentric overload)<\/div>\r\n <div class=\"card-rest\">60s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <!-- 8: Seated Leg Curls -->\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/1Tq3QdYUuHs\">\r\n <img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/YaCp-c94GSAsJMNnZz3JGd67MDg=\/1500x0\/filters:no_upscale():max_bytes(150000):strip_icc()\/45-3498304-Leg-Curls-GIF-e49547387c954595a694b833ee40cda7.gif\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Seated Leg Curls<\/div>\r\n <div class=\"card-detail\">5 sets \u00d7 8 reps (eccentric overload)<\/div>\r\n <div class=\"card-rest\">60s rest<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <\/div>\r\n <\/div>\r\n <div id=\"videoPopup\">\r\n <div class=\"popup-content\">\r\n <button class=\"close-btn\" onclick=\"closePopup()\">\u00d7<\/button>\r\n <iframe id=\"popupFrame\" src=\"\" frameborder=\"0\" allowfullscreen autoplay><\/iframe\r\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>DAY 2 GAINING PHASE 1 – GIANT BATTLE (Lower Body) ← Back to Categories DAY 2 GAINING PHASE 1 GIANT BATTLE \u2013 DAY 2 (Lower Body) Squat 5 sets \u00d7 5 reps (rest pause final set) 60s rest (90s last set) ▶ Trapbar Deadlift 5 sets \u00d7 12 reps 60s rest ▶ Jefferson Squat 4 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