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Muscle Builder: Strength & Hypertrophy 2
by JL
Program Description
Phase 2 This weightlifting plan alternates between hypertrophy and strength-focused training each week. During hypertrophy weeks, aim for higher reps and sets to promote muscle growth, while strength weeks focus on heavier weights with lower reps. Key points for beginners include prioritizing progressive overload, proper form, and recovery. Consistency is crucial for optimal results, along with incorporating variety to prevent plateaus and maintain motivation. Stick to the program schedule, gradually increase weight/resistance, prioritize form, rest, and nutrition, and stay consistent for success.
Program Overview
Level
Beginner
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Mar 08, 2024 09:05
Last Edited
May 07, 2024 10:10
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Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
4
Seated Row (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
@8
2
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8
3
Hack Squat
3 Sets
10-15 Reps
@8
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Standing Calf Raise
3 Sets
12-15 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@8
Day 4
1
Hack Squat
3 Sets
8-12 Reps
@8
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8
5
Calf Press (Leg Press Machine)
3 Sets
15 Reps
@8
6
Hanging Leg Raise
1 Set
30+ Reps
@8
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
2
Skull Crushers (Smith Machine)
3 Sets
12-15 Reps
@8
3
Barbell Row
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
12-15 Reps
@8
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Barbell Row
3 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
18+ Reps
@8
5
Dip (Bodyweight)
1 Set
18+ Reps
@8
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Deadlift (Barbell)
2 Sets
5 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
5 Reps
@8
4
Leg Curl
3 Sets
6 Reps
@9
5
Standing Calf Raise
3 Sets
8 Reps
@9
6
Hanging Leg Raise
1 Set
18+ Reps
@8
Day 3
1
Hack Squat
3 Sets
5 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
14+ Reps
@9
3
Overhead Press (Barbell)
3 Sets
5 Reps
@8
4
Seated Row (Cable)
3 Sets
5 Reps
@8
5
Face Pull
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
3 Reps
@8
3
Pendlay Row
3 Sets
3 Reps
@8
4
Squat (Barbell)
3 Sets
3 Reps
@8
5
Decline Sit Up (Weighted)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
4
Seated Row (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
@8
2
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8
3
Hack Squat
3 Sets
10-15 Reps
@8
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Standing Calf Raise
3 Sets
12-15 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@8
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
2
Skull Crushers (Smith Machine)
3 Sets
12-15 Reps
@8
3
Barbell Row
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
12-15 Reps
@8
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
Day 4
1
Hack Squat
3 Sets
8-12 Reps
@8
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8
5
Calf Press (Leg Press Machine)
3 Sets
15 Reps
@8
6
Hanging Leg Raise
1 Set
30+ Reps
@8
Day 1
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Barbell Row
3 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
18+ Reps
@8
5
Dip (Bodyweight)
1 Set
18+ Reps
@8
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Deadlift (Barbell)
2 Sets
5 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
5 Reps
@8
4
Leg Curl
3 Sets
6 Reps
@9
5
Standing Calf Raise
3 Sets
8 Reps
@9
6
Hanging Leg Raise
1 Set
18+ Reps
@8
Day 3
1
Hack Squat
3 Sets
5 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
14+ Reps
@9
3
Overhead Press (Barbell)
3 Sets
5 Reps
@8
4
Seated Row (Cable)
3 Sets
5 Reps
@8
5
Face Pull
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
3 Reps
@8
3
Pendlay Row
3 Sets
3 Reps
@8
4
Squat (Barbell)
3 Sets
3 Reps
@8
5
Decline Sit Up (Weighted)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
@6
2
Chest Fly (Machine)
2 Sets
12 Reps
@6
3
Hack Squat
3 Sets
5 Reps
@6
4
Skull Crushers (Smith Machine)
2 Sets
6 Reps
@6
Day 2
1
Pull-Up (Assisted)
2 Sets
5 Reps
@6
2
Lat Pulldown
2 Sets
5 Reps
@6
3
Leg Curl
2 Sets
6 Reps
@6
4
Bicep Curl (Barbell)
2 Sets
6 Reps
@6
Day 3
1
Incline Bench Press (Barbell)
2 Sets
5 Reps
@6
2
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
@6
3
Hack Squat
3 Sets
12 Reps
@6
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
@6
Day 4
1
Barbell Row
2 Sets
5 Reps
@6
2
Chest Supported Row (Machine)
2 Sets
12 Reps
@6
3
Leg Curl
2 Sets
12 Reps
@6
4
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
4
Seated Row (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
@8
2
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8
3
Hack Squat
3 Sets
10-15 Reps
@8
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Standing Calf Raise
3 Sets
12-15 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@8
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
2
Skull Crushers (Smith Machine)
3 Sets
12-15 Reps
@8
3
Barbell Row
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
12-15 Reps
@8
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
Day 4
1
Hack Squat
3 Sets
8-12 Reps
@8
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8
5
Calf Press (Leg Press Machine)
3 Sets
15 Reps
@8
6
Hanging Leg Raise
1 Set
30+ Reps
@8
Day 1
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Barbell Row
3 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
18+ Reps
@8
5
Dip (Bodyweight)
1 Set
18+ Reps
@8
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Deadlift (Barbell)
2 Sets
5 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
5 Reps
@8
4
Leg Curl
3 Sets
6 Reps
@9
5
Standing Calf Raise
3 Sets
8 Reps
@9
6
Hanging Leg Raise
1 Set
18+ Reps
@8
Day 3
1
Hack Squat
3 Sets
5 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
14+ Reps
@9
3
Overhead Press (Barbell)
3 Sets
5 Reps
@8
4
Seated Row (Cable)
3 Sets
5 Reps
@8
5
Face Pull
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
3 Reps
@8
3
Pendlay Row
3 Sets
3 Reps
@8
4
Squat (Barbell)
3 Sets
3 Reps
@8
5
Decline Sit Up (Weighted)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
4
Seated Row (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
@8
2
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8
3
Hack Squat
3 Sets
10-15 Reps
@8
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Standing Calf Raise
3 Sets
12-15 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@8
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
2
Skull Crushers (Smith Machine)
3 Sets
12-15 Reps
@8
3
Barbell Row
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
12-15 Reps
@8
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
Day 4
1
Hack Squat
3 Sets
8-12 Reps
@8
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8
5
Calf Press (Leg Press Machine)
3 Sets
15 Reps
@8
6
Hanging Leg Raise
1 Set
30+ Reps
@8
Day 1
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Barbell Row
3 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
18+ Reps
@8
5
Dip (Bodyweight)
1 Set
18+ Reps
@8
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Deadlift (Barbell)
2 Sets
5 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
5 Reps
@8
4
Leg Curl
3 Sets
6 Reps
@9
5
Standing Calf Raise
3 Sets
8 Reps
@9
6
Hanging Leg Raise
1 Set
18+ Reps
@8
Day 3
1
Hack Squat
3 Sets
5 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
14+ Reps
@9
3
Overhead Press (Barbell)
3 Sets
5 Reps
@8
4
Seated Row (Cable)
3 Sets
5 Reps
@8
5
Face Pull
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
3 Reps
@8
3
Pendlay Row
3 Sets
3 Reps
@8
4
Squat (Barbell)
3 Sets
3 Reps
@8
5
Decline Sit Up (Weighted)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
@6
2
Chest Fly (Machine)
2 Sets
12 Reps
@6
3
Hack Squat
3 Sets
5 Reps
@6
4
Skull Crushers (Smith Machine)
2 Sets
6 Reps
@6
Day 2
1
Pull-Up (Assisted)
2 Sets
5 Reps
@6
2
Lat Pulldown
2 Sets
5 Reps
@6
3
Leg Curl
2 Sets
6 Reps
@6
4
Bicep Curl (Barbell)
2 Sets
6 Reps
@6
Day 3
1
Incline Bench Press (Barbell)
2 Sets
5 Reps
@6
2
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
@6
3
Hack Squat
3 Sets
12 Reps
@6
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
@6
Day 4
1
Barbell Row
2 Sets
5 Reps
@6
2
Chest Supported Row (Machine)
2 Sets
12 Reps
@6
3
Leg Curl
2 Sets
12 Reps
@6
4
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6