Muscle and Strength 2

Muscle and Strength 2 training program

Suitability

  • Lifters who have completed the Muscle and Strength program
  • Anyone who has at least 12 months of consistent weight training experience

Description

This 9-week Muscle and Strength 2 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, and build strength as derived from the 3–5 rep range
  • Strengthen your core and primal movement patterns

The program consists of five workouts (A, B, C, D, and E). Workout A will train your back, biceps, and core; Workout B will train your chest, shoulders, triceps, and core; Workout C will train your legs and core; Workout D will train your upper body; and Workout E 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 6–8 means complete 3 sets of 6–8 reps. In weeks 1, 4, and 7, you will train in the 9–11 rep range; in weeks 2, 5, and 8, you will train in the 6–8 rep range; and in weeks 3, 6, and 9, you will train in the 3–5 rep range.

Please read the Overview before you start this program.

Instructions

Complete all five workouts once a week, in the order provided. The recommend schedule is ABCXDEX (where “A”, “B”, “C”, “D”, and “E” each represent a workout day, and “X” represents a rest day). Try not to work out for five days in a row and have two 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. Try to develop a mental connection with your muscles. If, for some reason, you can’t perform one of the exercises, 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, 4, and 7, take the last set of every exercise to failure. Then, without resting, reduce the amount of weight on the bar and continue until failure again. This intensity technique is known as dropset training. Note that it is not safe to use it on some exercises, such as the barbell squat, unless you have a spotter.

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 and Strength 2 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 another program, or redo the same program.

Workout A
Exercise Sets x Reps
*Weeks 1, 4, 7 Weeks 2, 5, 8 Weeks 3, 6, 9
Pull-up (weighted) 3 x 9–11 3 x 6–8 3 x 3–5
Bent-over dumbbell row 3 x 9–11 3 x 6–8 3 x 3–5
Dumbbell preacher curl 3 x 9–11 3 x 6–8 3 x 3–5
Cross-body hammer curl 2 x 9–11 2 x 6–8 2 x 3–5
Lying side hip raise 2 x 15–20 2 x 20–25 2 x 25–30
Bicycle crunch 3 x 30–35 3 x 35–40 3 x 40–45
Dumbbell shrug 3 x 9–11 3 x 6–8 3 x 6–8
*Perform a dropset for the last set of every exercise
Workout B
Exercise Sets x Reps
*Weeks 1, 4, 7 Weeks 2, 5, 8 Weeks 3, 6, 9
Barbell bench press 3 x 9–11 3 x 6–8 3 x 3–5
Push-up 2 x 15–20 2 x 20–25 2 x 25–30
Dumbbell one-arm overhead press 2 x 9–11 2 x 6–8 2 x 3–5
Dumbbell lateral raise 2 x 9–11 2 x 6–8 2 x 3–5
Triceps dip (weighted or machine) 2 x 9–11 2 x 6–8 2 x 3–5
Cable external shoulder rotation 3 x 9–11 3 x 6–8 3 x 6–8
Wheel rollout 3 x 12–15 3 x 15–18 3 x 18–20
*Perform a dropset for the last set of every exercise
Workout C
Exercise Sets x Reps
*Weeks 1, 4, 7 Weeks 2, 5, 8 Weeks 3, 6, 9
Barbell squat 3 x 9–11 3 x 6–8 3 x 3–5
Dumbbell lunge 2 x 9–11 2 x 6–8 2 x 3–5
Hyperextension (weighted) 3 x 9–11 3 x 6–8 3 x 6–8
Seated leg curl 2 x 9–11 2 x 6–8 2 x 3–5
Cable wood chops 2 x 9–11 2 x 6–8 2 x 6–8
2-way plank** 2 x 120 s 2 x 120 s 2 x 180 s
Machine standing calf raise 3 x 20–25 3 x 15–20 3 x 10–15
*Perform a dropset for the last set of every exercise.
**Rotate from front to back, 60 or 90 seconds each.
s = seconds.
Workout D
Exercise Sets x Reps
*Weeks 1, 4, 7 Weeks 2, 5, 8 Weeks 3, 6, 9
Wide-grip lat pull-down 3 x 9–11 3 x 6–8 3 x 3–5
T-bar row 3 x 9–11 3 x 6–8 3 x 3–5
Incline dumbbell bench press 3 x 9–11 3 x 6–8 3 x 3–5
Arnold press 2 x 9–11 2 x 6–8 2 x 3–5
Cable face pull 3 x 9–11 3 x 6–8 3 x 3–5
Overhead barbell triceps extension 2 x 9–11 2 x 6–8 2 x 3–5
Barbell curl 3 x 9–11 3 x 6–8 3 x 3–5
*Perform a dropset for the last set of every exercise
Workout E
Exercise Sets x Reps
*Weeks 1, 4, 7 Weeks 2, 5, 8 Weeks 3, 6, 9
Barbell deadlift 3 x 9–11 3 x 6–8 3 x 3–5
Incline leg press 3 x 9–11 3 x 6–8 3 x 6–8
Dumbbell step-up 2 x 9–11 2 x 6–8 2 x 3–5
Lying leg curl 3 x 9–11 3 x 6–8 3 x 3–5
Hanging leg and hip raise (weighted) 3 x 9–11 3 x 6–8 3 x 6–8
Machine seated calf raise 2 x 20–25 2 x 15–20 2 x 10–15
*Perform a dropset for the last set of every exercise

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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