Week 2 - Intensity Progression
Step up your game with increased intensity, higher reps, and progressive overload to maximize your gains.
1 - Upper Strength
Upper Strength (Push + Pull)
Primary Equipment
Barbell
Alternative
Smith Machine Bench Press
Primary Equipment
Barbell
Alternative
Dumbbell Bent-over Row
Primary Equipment
Barbell or Dumbbell
Alternative
Smith Machine Overhead Press
Primary Equipment
Lat Pulldown Machine
Alternative
Pull-Ups
Primary Equipment
Cable Cross
Alternative
Overhead Dumbbell Extension
Primary Equipment
Dumbbell
Alternative
Barbell Curl
2 - Lower Strength
Lower Strength (Quads + Glutes)
Primary Equipment
Barbell
Alternative
Smith Machine Squat
Primary Equipment
Barbell or Dumbbell
Alternative
Kettlebell Deadlift
Primary Equipment
Dumbbell
Alternative
Bodyweight Lunge
Primary Equipment
Leg Press Machine
Alternative
Goblet Squat
Primary Equipment
Leg Curl Machine
Alternative
Hamstring Curl on Bench
Primary Equipment
Bodyweight/Smith
Alternative
Dumbbell Calf Raises
3 - Push Hypertrophy
Push Hypertrophy (Chest, Shoulders, Triceps)
Primary Equipment
Adjustable Bench + Dumbbells
Alternative
Smith Machine Incline Press
Primary Equipment
Dumbbells
Alternative
Cable Lateral Raises
Primary Equipment
Cable Cross
Alternative
Dumbbell Flys
Primary Equipment
Adjustable Bench
Alternative
Smith Machine Press
Primary Equipment
Cable Cross
Alternative
Dumbbell Overhead Extension
Primary Equipment
Dumbbell
Alternative
EZ Bar Skull Crushers
4 - Pull Hypertrophy
Pull Hypertrophy (Back, Biceps, Rear Delts)
Primary Equipment
Lat Pulldown Machine
Alternative
Pull-Ups
Primary Equipment
Barbell
Alternative
Dumbbell Row
Primary Equipment
Cable Cross
Alternative
Rear Delt Fly
Primary Equipment
Dumbbells
Alternative
Cable Curls
Primary Equipment
Cable Cross
Alternative
Dumbbell Hammer Curl
Primary Equipment
Cable Cross
Alternative
Reverse Pec Deck
5 - Posterior Chain + Core + Conditioning
Posterior Chain + Core + Conditioning
Primary Equipment
Barbell
Alternative
Trap Bar or Dumbbell Deadlift
Primary Equipment
Kettlebell
Alternative
Romanian Deadlift
Primary Equipment
Barbell
Alternative
Glute Bridge
Primary Equipment
Bodyweight
Alternative
Cable Crunch
Primary Equipment
Bodyweight
Alternative
Bodyweight Plank
Primary Equipment
Rowing Machine
Alternative
Jump Rope or Burpees