Training

10 Weeks to Super Strength

Our pure power program for crazy size and strength.

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 WHY 2x2 WORKS 

It’s as close to maxing out as you can get without doing singles

STAGE III: WEEKS 9–10, 2x2

Choose a weight you can handle for two sets of 2 reps with three-minute rest periods between sets. The goal is to increase the amount of weight you can use over two weeks.

WORKOUT 1 (MONDAY): CHEST AND ABS

  • Bench Press | SETS: 2 | REPS: 2
  • Incline Barbell Press | SETS: 3 | REPS: 4-6
  • Decline Dumbbell Press | SETS: 3 | REPS: 4-6
  • Pec deck or Machine Flye | SETS: 3 | REPS: 6-8
  • Decline Crunch | SETS: 3 | REPS: to failure
  • Reverse Crunch | SETS: 3 | REPS: to failure

WORKOUT 2 (TUESDAY): LEGS AND CALVES

  • Squat | SETS: 2 | REPS: 2
  • Leg Press | SETS: 3 | REPS: 4-6
  • Leg Extension | SETS: 3 | REPS: 6-8
  • Romanian Deadlift | SETS: 3 | REPS: 4-6
  • Leg Curl* | SETS: 3 | REPS: 6-8
  • Standing Calf Raise | SETS: 3 | REPS: 8-10
  • Seated Calf Raise | SETS: 3 | REPS: 10-12

WORKOUT 3 (WEDNESDAY): BACK AND ABS

  • Deadlift | SETS: 2 | REPS: 2
  • Bentover Row† | SETS: 2 | REPS: 2
  • Pullup | SETS: 3 | REPS: to failure
  • Machine Row | SETS: 3 | REPS: 4-6
  • Hanging Leg Raise | SETS: 3 | REPS: to failure
  • Cable Crunch | SETS: 3 | REPS: 8-10

WORKOUT 4 (THURSDAY): SHOULDERS AND TRAPS

  • Barbell Overhead Press | SETS: 2 | REPS: 2
  • Dumbbell Overhead Press | SETS: 3 | REPS: 4-6
  • Cable Lateral Raise | SETS: 3 | REPS: 6-8
  • One-arm Cable Rear-delt Raise | SETS: 3 | REPS: 6-8
  • Barbell Shrug | SETS: 2 | REPS: 2, 2
  • Smith Machine Behind-the-back Shrug | SETS: 3 | REPS: 4-6

WORKOUT 5 (FRIDAY): TRICEPS, BICEPS, AND FOREARMS

  • Close-grip Bench Press | SETS: 2 | REPS: 2
  • Lying Triceps Extension | SETS: 3 | REPS: 4-6
  • Triceps Pushdown | SETS: 3 | REPS: 4-6
  • Barbell Curl | SETS: 2 | REPS: 2
  • Alternating Dumbbell Curl | SETS: 3 | REPS: 4-6
  • Hammer Curl | SETS: 3 | REPS: 4-6
  • Barbell Wrist Curl | SETS: 2 | REPS: 2
  • Barbell Reverse Wrist Curl | SETS: 3 | REPS: 6-8

*Lying, seated, or standing †Or power rows

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