16 sets total per workout 5-6 days per week – Focus on building an opposing physique and gaining strength.

Watch this video to see each workout for this phase explained in-depth by Coach Collin.

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!