Muscle and Strength 2

Muscle and Strength 2 training program

Description

This 9-week Muscle and Strength 2 training program is designed to:

  • Train all of your major muscle groups
  • Build muscle in the 9–11 and 6–8 rep ranges, and build strength in the 3–5 rep range
  • Strengthen your core and primal movement patterns
  • Introduce you to the intensity technique of rest–pause training

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.

In weeks 1, 4, and 7, you will train in the 9–11 rep range (muscle); in weeks 2, 5, and 8, you will train in the 6–8 rep range (muscle); and in weeks 3, 6, and 9, you will train in the 3–5 rep range (strength).

Please read the Overview before you start this program.

Suitability

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

Instructions

  • Complete all five workouts once a week, in the order provided.
  • The recommend workout 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.
  • During muscle weeks, rest for 30 to 90 seconds between sets and 1 to 2 minutes between exercises.
  • During strength weeks, rest for 2 to 5 minutes between sets and 1 to 2 minutes between exercises.
  • 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.
  • 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, put down the weights, wait for 15 to 20 seconds, pick the weights back up, and continue until you hit failure again. This intensity technique is known as rest-pause training. Note that you can’t 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.
  • Once you have completed the Muscle and Strength 2 training program, you must take a deload week. Only then can you move on to another program, or redo the same program.
Workout A (Back, biceps, core)
Exercise Sets x Reps
Muscle weeks Strength weeks
*Weeks 1, 4, 7 Weeks 2, 5, 8 Weeks 3, 6, 9
Pull-up with dumbbell between feet 3 x 9–11 3 x 6–8 3 x 3–5
Cable twisting one-arm row (YouTube link) 3 x 9–11 3 x 6–8 3 x 3–5
EZ bar curl 2 x 9–11 2 x 6–8 2 x 3–5
EZ bar reverse curl (YouTube link) 2 x 9–11 2 x 6–8 2 x 3–5
Dumbbell lying external shoulder rotation 2 x 15–20 2 x 15–20 2 x 10–15
Bicycle crunch 3 x 20–25 3 x 25–30 3 x 30–35
Lying side hip raise 2 x 20–25 2 x 25–30 2 x 30–35
*If possible, perform a rest pause for the last set of every exercise
Workout B (Chest, shoulders, triceps, core)
Exercise Sets x Reps
Muscle weeks Strength weeks
*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
Incline reverse-grip dumbbell bench press (YouTube link) 3 x 9–11 3 x 6–8 3 x 3–5
Barbell overhead press 3 x 9–11 3 x 6–8 3 x 3–5
Wide-grip barbell upright row 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 6–8
Triceps dip with dumbbell between feet 2 x 9–11 2 x 6–8 2 x 3–5
One-leg front plank (YouTube link) 2 x 60–90 s 2 x 60–90 s 2 x 90–120 s
*If possible, perform a rest pause for the last set of every exercise. s = seconds
Workout C (Legs and core)
Exercise Sets x Reps
Muscle weeks Strength weeks
*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 side lunge (YouTube link) 2 x 9–11 2 x 6–8 2 x 3–5
Seated or lying leg curl 3 x 9–11 3 x 6–8 3 x 3–5
Machine standing calf raise one leg at a time 3 x 20–25 3 x 15–20 3 x 10–15
Machine seated calf raise one leg at a time 2 x 20–25 2 x 15–20 2 x 10–15
Hanging leg and hip raise with dumbbell between your feet 3 x 9–11 3 x 6–8 3 x 6–8
Cable twist (YouTube link) 2 x 9–11 2 x 6–8 2 x 6–8
*If possible, perform a rest pause for the last set of every exercise
Workout D (Upper body)
Exercise Sets x Reps
Muscle weeks Strength weeks
*Weeks 1, 4, 7 Weeks 2, 5, 8 Weeks 3, 6, 9
Weighted inverted row (YouTube link) 3 x 9–11 3 x 6–8 3 x 3–5
One-arm lat pull-down (YouTube link) 2 x 9–11 2 x 6–8 2 x 3–5
Weighted push-up or hammer-grip dumbbell bench press (YouTube link) 3 x 9–11 3 x 6–8 3 x 3–5
Low cable cross-over 2 x 9–11 2 x 6–8 2 x 3–5
Dumbbell bent-over lateral raise 3 x 9–11 3 x 6–8 3 x 3–5
Cable triceps kickback (YouTube link) 3 x 9–11 3 x 6–8 3 x 3–5
Incline dumbbell curl 2 x 9–11 2 x 6–8 2 x 3–5
*If possible, perform a rest pause for the last set of every exercise
Workout E (Lower body)
Exercise Sets x Reps
Muscle weeks Strength weeks
*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
Dumbbell Bulgarian split squat 2 x 9–11 2 x 6–8 2 x 3–5
Barbell hip thrust 2 x 9–11 2 x 6–8 2 x 3–5
Seated or lying leg curl 2 x 9–11 2 x 6–8 2 x 3–5
Machine standing calf raise 3 x 20–25 3 x 15–20 3 x 10–15
Wheel rollout 3 x 10–15 3 x 15–20 3 x 15–20
Horizontal Pallof press (YouTube link) 2 x 9–11 2 x 6–8 2 x 6–8
*If possible, perform a rest pause 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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