Muscle 2

Muscle 2 weight training program

Description

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

  • Train all of your major muscle groups
  • Build muscle in the 9–11 and 6–8 rep ranges
  • Strengthen your core and primal movement patterns
  • Introduce you to the intensity technique of training to failure

The program consists of two upper–lower 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.

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.

Suitability

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

Instructions

  • Complete all four workouts once a week, in the order provided.
  • The recommend workout 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 to 90 seconds between sets.
  • Rest for 1 to 2 minutes between exercises.
  • 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, 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 (Upper Body)
Exercise Sets x Reps
*Weeks 1, 3, 5, 7 Weeks 2, 4, 6, 8
Medium-grip lat pull-down 3 x 9–11 3 x 6–8
T-bar row 3 x 9–11 3 x 6–8
Dumbbell bench press 3 x 9–11 3 x 6–8
Seated dumbbell overhead press 2 x 9–11 2 x 6–8
Cable face pull 3 x 9–11 3 x 6–8
Triceps dip with dumbbell between feet 2 x 9–11 2 x 6–8
Dumbbell cross-body hammer curl 2 x 9–11 2 x 6–8
*If possible, take the last set of every exercise to failure
Workout B (Lower Body)
Exercise Sets x Reps
*Weeks 1, 3, 5, 7 Weeks 2, 4, 6, 8
Barbell sumo squat (YouTube link) 3 x 9–11 3 x 6–8
Barbell one-leg hip thrust (YouTube link) 2 x 9–11 2 x 6–8
Seated or lying leg curl 2 x 9–11 2 x 6–8
Standing dumbbell one-leg calf raise (YouTube link) 3 x 20–25 3 x 15–20
Lying side hip raise 2 x 20–25 2 x 25–30
Bicycle crunch 3 x 20–25 3 x 25–30
One-leg front plank (YouTube link) 2 x 60–90 s 2 x 60–90 s
*If possible, take the last set of every exercise to failure. s = seconds
Workout C (Upper Body)
Exercise Sets x Reps
*Weeks 1, 3, 5, 7 Weeks 2, 4, 6, 8
Cable twisting one-arm row (YouTube link) 3 x 9–11 3 x 6–8
Barbell bench press 3 x 9–11 3 x 6–8
Incline reverse-grip dumbbell bench press (YouTube link) 2 x 9–11 2 x 6–8
Dumbbell lateral raise 2 x 9–11 2 x 6–8
Dumbbell bent-over lateral raise 3 x 9–11 3 x 6–8
Decline EZ-bar French press (YouTube link) 2 x 9–11 2 x 6–8
Incline dumbbell curl 3 x 9–11 3 x 6–8
*If possible, take the last set of every exercise to failure
Workout D (Lower Body)
Exercise Sets x Reps
*Weeks 1, 3, 5, 7 Weeks 2, 4, 6, 8
Barbell Romanian deadlift 3 x 9–11 3 x 6–8
Dumbbell Bulgarian split squat 2 x 9–11 2 x 6–8
Seated or lying leg curl 2 x 9–11 2 x 6–8
Machine seated calf raise 3 x 20–25 3 x 15–20
Cable wood chop (YouTube link) 2 x 9–11 2 x 6–8
Captain’s chair leg and hip raise with dumbbell between feet (or hanging variation) 3 x 9–11 3 x 6–8
Wheel rollout 2 x 10–15 2 x 15–20
*If possible, take the last set of every exercise to failure

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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