Muscle 2

Muscle 2 weight training program

Suitability

  • Lifters who have completed the Muscle program
  • Anyone who has at least six months of consistent weight training experience

Description

This 8-week Muscle 2 weight training program is designed to:

  • Train all of your major muscle groups
  • Build muscle as derived from the 9–11 and 6–8 rep ranges
  • Strengthen your core and primal movement patterns

The program consists of two upper-body–lower-body splits, which means that there are four workouts (A, B, C, and D). Workouts A and C will train your upper body; workouts B and D will train your lower body.

For each exercise, I have given you the number of sets and reps to complete. The reps are presented in the form of a range. For example 3 x 9–11 means complete 3 sets of 9–11 reps. In weeks 1, 3, 5, and 7, you will train in the 9–11 rep range; in weeks 2, 4, 6, and 8, you will train in the 6–8 rep range.

Please read the Overview before you start this program.

Instructions

Complete all four workouts once a week, in the order provided. The recommend schedule is ABXCDXX (where “A”, “B”, “C”, and “D” each represent a workout day, and “X” represents a rest day). Try not to work out for four days in a row and have three days off.

Complete the exercises in the order provided. Perform all of the sets for each exercise before moving on to the sets of the next exercise. Rest for 30–60 seconds between each set, and take a 60–90-second break between each exercise.

Try to master the proper form of each exercise, including proper breathing technique. As you train, try to develop a mental connection with your muscles. If you can’t perform one of the exercises for some reason or another, see the Overview for alternatives.

Choose a weight that will make hitting the rep range challenging. For example during the weeks when you have to perform 9–11 reps, if you can’t manage 9 reps without breaking form, the weight is too heavy. If you can complete more than 11 reps without breaking form, the weight is too light.

Increase the weight whenever the reps become easier. Add a maximum of 5 lb or 2.5 kg to upper-body exercises, and a maximum of 10 lb or 5 kg to lower-body exercises.

In weeks 1, 3, 5, and 7, take the last set of every exercise to failure—that is, keep doing reps until you can’t do another rep in good form. This is an intensity technique known as training to failure. Note that for some exercises, such as the barbell squat, you will not be able to safely train to failure unless you have a training partner or spotter ready, in which case do not train to failure.

Don’t forget to warm up before, and cool down after, each workout. Each workout, including the warmup and cooldown, should take no longer than an hour.

Once you have completed the Muscle 2 weight training program, you must take a deload week (a week during which you must either rest or train lightly). Only then can you move on to the next program, or redo the same program.

Workout A
Exercise Sets x Reps
*Weeks 1, 3, 5, 7 Weeks 2, 4, 6, 8
T-bar row 3 x 9–11 3 x 6–8
Dumbbell bench press 3 x 9–11 3 x 6–8
Dumbbell pullover 2 x 9–11 2 x 6–8
Dumbbell lateral raise 3 x 9–11 3 x 6–8
Dumbbell Cuban rotation 2 x 9–11 2 x 6–8
Overhead barbell triceps extension 2 x 9–11 2 x 6–8
EZ bar curl 3 x 9–11 3 x 6–8
Dumbbell hammer curl 2 x 9–11 2 x 6–8
*Take the last set of every exercise to failure
Workout B
Exercise Sets x Reps
*Weeks 1, 3, 5, 7 Weeks 2, 4, 6, 8
Barbell deadlift 3 x 9–11 3 x 6–8
Barbell lunge 2 x 9–11 2 x 6–8
Incline leg press 2 x 9–11 2 x 6–8
Seated leg curl 3 x 9–11 3 x 6–8
Wheel rollout 3 x 12–15 3 x 15–18
Weighted Russian twist 2 x 12–15 2 x 9–11
Hanging leg and hip raise (weighted) 2 x 9–11 2 x 6–8
Machine standing calf raise 3 x 20–25 3 x 15–20
*Take the last set of every exercise to failure
Workout C
Exercise Sets x Reps
*Weeks 1, 3, 5, 7 Weeks 2, 4, 6, 8
Pull-up (weighted if necessary) 3 x 9–11 3 x 6–8
Bent-over dumbbell row 3 x 9–11 3 x 6–8
Incline barbell bench press 3 x 9–11 3 x 6–8
Arnold press 2 x 9–11 2 x 6–8
Cable face pull 3 x 9–11 3 x 6–8
Triceps dip (weighted if necessary) 2 x 9–11 2 x 6–8
Dumbbell preacher curl 2 x 9–11 2 x 6–8
Barbell reverse curl 3 x 9–11 3 x 6–8
*Take the last set of every exercise to failure
Workout D
Exercise Sets x Reps
*Weeks 1, 3, 5, 7 Weeks 2, 4, 6, 8
Barbell squat 3 x 9–11 3 x 6–8
Romanian deadlift 2 x 9–11 2 x 6–8
Dumbbell step-up 2 x 9–11 2 x 6–8
Lying leg curl 3 x 9–11 3 x 6–8
Bicycle crunch 3 x 30–35 3 x 35–40
Lying side hip raise 2 x 15–20 2 x 20–25
2-way plank** 2 x 90 s 2 x 120 s
Machine seated calf raise 3 x 20–25 3 x 15–20
*Take the last set of every exercise to failure.
**Rotate from front to back, 45 or 60 seconds each.
s = seconds

Medical disclaimer

Just to be safe, please consult your doctor before starting any training or dietary programs. WeightTraining.guide will not be liable for any incidental, consequential, or other damages arising from the application of the information presented on this website.

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