16 sets total per workout 5-6 days per week – Focus on building an opposing physique and gaining strength.
Main Lift – Progression Scheme
Power-building Intermediate Program Phase 2
Main-lift – 3×12 – 70% 1RM – rest 3 minutes
Add 2.5-5 pounds to the 1RM% every week to the 3×12 set.
Main-lift – 3×5 – 85% 1RM – rest 3 minutes
Add 2.5-5 pounds to the 1RM% every week to the 3×5 set.
Weekly Split – Weeks 1-4
A Day 1 – Back Tricep Front-Delt
B Day 2 – Quad Tibial Medial-Delt
C Day 3 – Chest Bicep Rear-Delt
D Day 4 – Active Rest Day – Optional Neck Ab Workout
E Day 5 – Back Tricep Front-Delt
F Day 6 – Hamstring Calf Medial-Delt
G Day 7 – Chest Bicep Rear-Delt
H Day 8 – Active Rest Day – Rest up and Recover!
A Day 1 – Back Tricep Front-Delt
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Superset
Y-hold/Superman Plank 2×30 seconds
Main Lift
Warm-Up Sets
One Arm Cable Machine Half Kneeling High Row Neutral
1×21 – 40% 1RM – rest 2 minutes
1×10 – 60% 1RM – rest 2 minutes
1×3 – 70% 1RM – rest 2 minutes
Working Sets
One Arm Cable Machine Half Kneeling High Row Neutral
Main-lift – 3×12 – 70% 1RM – rest 3 minutes
Accessories Compound
One Arm Flat Bench Dumbell Row Pronation 1×25 – 1/0/1
Superset
Seated Dumbbell Front Raise Supination 1×10 – 1/0/1 – rest 3 minutes
One Arm Flat Bench Dumbell Row Pronation 2×10 – 1/1/1
Superset
Seated Dumbbell Front Raise Supination 2×10 – 1/0/1 – rest 3 minutes
Seated Dumbbell Front Raise Supination 1×8 – 1/0/1
Superset
Push-Ups Close Grip 1×20 – 1/0/1 – rest 3 minutes – do as many push-ups as you can then drop to your knees to finish the set, for push-ups close grip put your hands closer together than you usually would to work more triceps.
Push-Ups Close Grip 1×8 – 1/0/1 – do as many push-ups as you can then drop to your knees to finish the set, for push-ups close grip put your hands closer together than you usually would to work more triceps.
Superset
Seated Dumbbell Front Raise Supination 1×30 – 1/0/2 – rest 3 minutes
Push-Ups Close Grip 2×15 – 2/0/2 – rest 3 minutes – do as many push-ups as you can then drop to your knees to finish the set, for push-ups close grip put your hands closer together than you usually would to work more triceps.
Push-Ups Close Grip 1×8 – 1/0/1 – rest 3 minutes – do as many push-ups as you can then drop to your knees to finish the set, for push-ups close grip put your hands closer together than you usually would to work more triceps.
B Day 2 – Quad Tibial Medial-Delt
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Air Bike Sprint 2×2 minutes
Superset
Floor Sweeps 2×14 steps
Superset
Standing Quad Pull 2×5 per leg
Main Lift
Warm-Up Sets
Barbell High Bar Squat
1×21 – 40% 1RM – rest 45 seconds
1×12 – 60% 1RM – rest 1 minute 45 seconds
1×5 – 70% 1RM – rest 2 minutes
1×3 – 75% 1RM – rest 3 minutes
1×1 – 85% 1RM – rest 3 minutes
Working Sets
Barbell High Bar Squat
Main-lift – 3×5 – 85% 1RM – rest 3 minutes
Accessories Compound
Bodyweight Squats 1×14 – 3/0/3
Superset
Tibial Raises 1×30 – 1/0/1 – rest 3 minutes
Dumbbell Goblet Squats 2×12 – 2/0/2
Superset
Tibial Raises 2×8 – 1/1/1 – rest 3 minutes – assisted with another leg to do one leg variation
Dumbbell Bugenhagen Swimmers 1×20 – 1/0/1
Superset
Tibial Raises 1×10 – 1/2/0.5 – rest 3 minutes
Dumbbell Bugenhagen Swimmers 1×8 – 1/0/1
Superset
Tibial Raises 1×20 – 1/0/1 – rest 3 minutes
Dumbbell Bugenhagen Swimmers 3×15 – 1/0/1 – rest 3 minutes
C Day 3 – Chest Bicep Rear-Delt
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Superset
Y-hold/Superman Plank 2×30 seconds
Main Lift
Warm-Up Sets
Bodyweight Dips Neutral (off a bench, bodyweight, or use added weight)
1×21 – 40% 1RM – rest 2 minutes
1×10 – 60% 1RM – rest 2 minutes
1×3 – 70% 1RM – rest 2 minutes
Working Sets
Bodyweight Dips Neutral (off a bench, bodyweight, or use added weight)
Main-lift – 3×12 – 70% 1RM – rest 3 minutes
Accessories Compound
Flat Dumbbell Bench Press Pronation 1×20 – 1/0/1
Superset
Standing Cable Machine Crossover Rear Delt Row 1×20 – 1/0/1 – rest 3 minutes
Flat Dumbbell Bench Press Pronation 2×12 – 1/1/1
Superset
Standing Cable Machine Crossover Rear Delt Row 2×10 – 1/0/2 – rest 3 minutes
Standing Cable Machine Crossover Rear Delt Row 1×10 – 1/1/2
Superset
Cable Machine Two Arm Curls Close Grip Supination 1×20 – 1/1/1 – rest 3 minutes
Standing Cable Machine Crossover Rear Delt Row 1×5 – 2/1/0.5
Superset
Cable Machine Two Arm Curls Close Grip Supination 1×12 – 1/1/1 – rest 3 minutes
Cable Machine Two Arm Curls Close Grip Supination 1×12 – 1/1/2 – rest 3 minutes
Cable Machine Two Arm Curls Close Grip Supination 2×5 – 0.5/0/2 – rest 3 minutes
D Day 4 – Active Rest Day – Optional Neck Ab Workout
You should be doing your active rest day stretches on days 4 and day 8. Click on the purple text HERE to see a video guide. This ab and neck workout is optional to do. Do this if you have the time and want to work on your neck and abs.
Lying Flat Bench Neck Extension 2×40 – fast but controlled tempo – alternate between twisting from the left and right side of your neck per rep
Superset
Sit-Ups 2×20 – rest 0 – alternate between exercises
Lying Flat Bench Alternating Neck Flexion 2×40 – fast but controlled tempo – alternate between twisting from the left and right side of your neck per rep
Superset
Lying Leg Raises 2×20 – rest 0 – alternate between exercises
Standing Banded Neck Extension 2×12
Superset
Hanging Leg Raises 2×12 – rest 0 – alternate between exercises
Standing Banded Neck Flexion 2×12
Superset
Hanging Leg Raises ISO Hold 2xFailure – rest 0 – alternate between exercises
Lying Weighted Neck Flexion ISO Hold 1×15 seconds
Superset
Lying Weighted Neck Extension ISO Hold 1×15 seconds – rest 3 minutes
E Day 5 – Back Tricep Front-Delt
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Superset
Y-hold/Superman Plank 2×30 seconds
Main Lift
Warm-Up Sets
One Arm Cable Machine Half Kneeling High Row
1×21 – 40% 1RM – rest 45 seconds
1×12 – 60% 1RM – rest 1 minute 45 seconds
1×5 – 70% 1RM – rest 2 minutes
1×3 – 75% 1RM – rest 3 minutes
1×1 – 85% 1RM – rest 3 minutes
Working Sets
One Arm Cable Machine Half Kneeling High Row
Main-lift – 3×5 – 85% 1RM – rest 3 minutes
Accessories Compound
Cable Machine / Dumbbell Pullovers Standing or Lying 1×20 – 1/0/1
Superset
Flat Dumbbell Bench Press Supination 1×30 – 1/0/1 – rest 3 minutes
Cable Machine / Dumbbell Pullovers Standing or Lying 2×8 – 1/1/1
Superset
Flat Dumbbell Bench Press Supination 2×10 – 1/0/2 – rest 3 minutes
Flat Dumbbell Bench Press Supination 1×10 – 1/0/2
Superset
Cable Machine One Arm Pushdowns Pronation 1×20 – 1/0/1 – rest 3 minutes
Flat Dumbbell Bench Press Supination 1×8 – 1/2/1
Superset
Cable Machine One Arm Pushdowns Pronation 1×15 – 1/0/2 – rest 3 minutes
Cable Machine One Arm Pushdowns Pronation 1×15 – 1/0/2 – rest 3 minutes
Cable Machine One Arm Pushdowns Pronation 2×8 – 1/1/1 – rest 3 minutes
F Day 6 – Hamstring Calf Medial-Delt
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Air Bike Sprint 2×2 minutes
Superset
Floor Sweeps 2×14 steps
Superset
Standing Quad Pull 2×5 per leg
Main Lift
Warm-Up Sets
Barbell High Bar Squat
1×21 – 40% 1RM – rest 2 minutes
1×10 – 60% 1RM – rest 2 minutes
1×3 – 70% 1RM – rest 2 minutes
Working Sets
Barbell High Bar Squat
Main-lift – 3×12 – 70% 1RM – rest 3 minutes
Accessories Compound
Single Leg Dumbbell Romanian Deadlifts 1×15 – 1/1/1
Superset
Two Leg Calf Raises 1×30 – 1/1/1 – rest 3 minutes – stand on an object with your heels off to gain more range of motion for your calf.
Single Leg Dumbbell Romanian Deadlifts 2×8 – 1/0/3
Superset
One Leg Calf Raises 2×12 (12 per leg) – 0.5/1/2 – rest 3 minutes – stand on an object with your heels off to gain more range of motion for your calf is recommended.
TRX Face-pull 1×20 – 1/0/1
Superset
One Leg Calf Raises 1×12 (12 per leg) – 0.5/1/2 – rest 3 minutes – stand on an object with your heels off to gain more range of motion for your calf is recommended.
One Leg Calf Raises 1×5 – 2/3/2 – stand on an object with your heels off to gain more range of motion for your calf is recommended.
Superset
TRX Face-pull 1×10 – 1/1/1 – rest 3 minutes
TRX Face-pull 2×8 – 0.5/2/1 – rest 3 minutes
TRX Face-pull 1×15 – 1/0/1 – rest 3 minutes
G Day 7 – Chest Bicep Rear-Delt
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Superset
Y-hold/Superman Plank 2×30 seconds
Main Lift
Warm-Up Sets
Dips (off a bench, bodyweight, or use added weight) – your 3×5 on your working set should be hard.
1×21 – 40% 1RM – rest 45 seconds
1×12 – 60% 1RM – rest 1 minute 45 seconds
1×5 – 70% 1RM – rest 2 minutes
1×3 – 75% 1RM – rest 3 minutes
1×1 – 85% 1RM – rest 3 minutes
Working Sets
Dips (off a bench, bodyweight, or use added weight) – your 3×5 on your working set should be hard.
Main-lift – 3×5 – 85% 1RM – rest 3 minutes
Accessories Compound
Flat Cable Fly Crossover Neutral 1×20 – 1/1/0.5
Superset
Seated Dumbbell Rear Delt Row Neutral 1×20 – 1/0/1 – rest 3 minutes
Flat Cable Fly Crossover Neutral 2×12 – 0.5/2/1
Superset
Seated Dumbbell Rear Delt Row Neutral 2×10 – 1/2/1 – rest 3 minutes
Seated Dumbbell Rear Delt Row Neutral 1×5 – 1/0/1
Superset
Cable Machine Two Arm Curls Neutral 1×20 – 1/0/1 – rest 3 minutes
Seated Dumbbell Rear Delt Row Neutral 1×8 – 1/1/1 – rest 3 minutes
Superset
Cable Machine Two Arm Curls Neutral 1×12 – 1/1/1 – rest 3 minutes
Cable Machine Two Arm Curls Neutral 1×12 – 1/1/1 – rest 3 minutes
Cable Machine Two Arm Curls Neutral 2×5 – 0.5/0/2 – rest 3 minutes
H Day 8 – Active Rest Day – Rest up and Recover!
Daily Stretches – Follow this Video!