Program Description
-
Program Overview
- LevelIntermediate, Novice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedApr 28, 2025 01:18
- Last EditedJun 18, 2025 08:47

Summary
Unleash your inner powerhouse with "Crazy Strength Muscle vol 2," a dynamic 6-week program designed for serious lifters. With 4 training days each week, you'll tackle a variety of compound and isolation exercises, including the barbell deadlift and bench press, to build raw strength and muscle mass. This program emphasizes progressive overload and targets all major muscle groups, ensuring balanced development and explosive gains. Get ready to elevate your training and redefine your limits!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
5 reps
85%
75%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
5 reps
85%
75%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
5 reps
85%
75%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
5 reps
85%
75%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
5 reps
85%
75%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
5 reps
85%
75%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
-
2
T-Bar Row
4
8-10 reps
-
3
Bicep Curl (Cable)
3
6-8 reps
-
4
Reverse Curl
3
10-15 reps
-
5
Wrist Curls
3
12-15 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
-
2
T-Bar Row
4
8-10 reps
-
3
Bicep Curl (Cable)
3
6-8 reps
-
4
Reverse Curl
3
10-15 reps
-
5
Wrist Curls
3
12-15 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
-
2
T-Bar Row
4
8-10 reps
-
3
Bicep Curl (Cable)
3
6-8 reps
-
4
Reverse Curl
3
10-15 reps
-
5
Wrist Curls
3
12-15 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
-
2
T-Bar Row
4
8-10 reps
-
3
Bicep Curl (Cable)
3
6-8 reps
-
4
Reverse Curl
3
10-15 reps
-
5
Wrist Curls
3
12-15 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
-
2
T-Bar Row
4
8-10 reps
-
3
Bicep Curl (Cable)
3
6-8 reps
-
4
Reverse Curl
3
10-15 reps
-
5
Wrist Curls
3
12-15 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
-
2
T-Bar Row
4
8-10 reps
-
3
Bicep Curl (Cable)
3
6-8 reps
-
4
Reverse Curl
3
10-15 reps
-
5
Wrist Curls
3
12-15 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
85%
75%
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Lying Leg Curl
4
8-12 reps
-
4
Leg Extension
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
85%
75%
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Lying Leg Curl
4
8-12 reps
-
4
Leg Extension
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
85%
75%
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Lying Leg Curl
4
8-12 reps
-
4
Leg Extension
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
85%
75%
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Lying Leg Curl
4
8-12 reps
-
4
Leg Extension
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
85%
75%
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Lying Leg Curl
4
8-12 reps
-
4
Leg Extension
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
85%
75%
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Lying Leg Curl
4
8-12 reps
-
4
Leg Extension
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
4
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
4
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
4
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
4
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
4
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
4
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Deadlift (Barbell)1 Set
4 Sets
1 Reps
5 Reps
85%
75%
2
Leg Press (45 Degrees)3 Sets
6-8 Reps
-
3
Lying Leg Curl4 Sets
8-12 Reps
-
4
Leg Extension3 Sets
8-10 Reps
-
Day 1
1
Bench Press (Paused)1 Set
4 Sets
1 Reps
5 Reps
85%
75%
2
Incline Bench Press (Dumbbell)3 Sets
6-8 Reps
-
3
Lateral Raise (Cable)3 Sets
8-12 Reps
-
4
Tricep Rope Push Down (Cable)3 Sets
8-10 Reps
-
5
Cable Crunch3 Sets
12-15 Reps
-
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)4 Sets
6-8 Reps
-
2
T-Bar Row4 Sets
8-10 Reps
-
3
Bicep Curl (Cable)3 Sets
6-8 Reps
-
4
Reverse Curl3 Sets
10-15 Reps
-
5
Wrist Curls3 Sets
12-15 Reps
-
6
Calf Raise (Leg Press)3 Sets
15-20 Reps
-
Day 4
1
Legs Up Bench Press (Barbell)4 Sets
8-10 Reps
70%
2
Incline Bench Press (Smith Machine)2 Sets
6-10 Reps
-
3
Seated Wide-Grip Row (Cable)2 Sets
8-10 Reps
-
4
Bicep Curl (Barbell)4 Sets
8-10 Reps
-
5
Overhead Tricep Extension (Cable)4 Sets
6-10 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-