Phase 3: Strength 2.0 8 Week Program

The Purpose
Strength 2.0 utilizes mechanical tension, metabolic stress, and muscle damage training principles to take your strength and hypertrophy (muscle gain) to the next level as a continuation off of the original ‘Strength’ program.

Goal is to increase strength in hip thrust, sumo deadlift, bench press, bent over row, back squat, romanian deadlift, and overhead press. There is a heavy emphasis on improving pull ups and chin ups.

The Details

The program begins with extensive explanation of how to read the workouts, the purpose of each rep scheme, proper warm up, tips & terminology, nutrition help, cardio & core ideas (and how to decide what is best for you and your goals), and how to track your progress.

5 day split (can be modified to 4 days)

Each day starts with 2 compound lifts followed by accessory work.

Alternates Lower (Hip Thrust, Sumo), Push (Bench, Overhead Press), Lower (Hip Thrust, Back Squat), Pull (Sumo, Bent Over Row), Lower (Hip Thrust, RDL).

The rep scheme for each compound lift changes every 2 weeks to focus on progressive overload for optimal muscle growth. It is 8 weeks total.

Each exercise has a hashtag associated with it. You can search that hashtag on Instagram and a video of myself preforming it will pop up.

Yours to keep forever. Can repeat however many times you desire.

Requires a full gym & I recommend mini resistance bands and a pull up band as well.