Upper Strength Version 2.0

Google Sheet Workout Export

By Chris Stone

Experience Intermediate (2-3 years)
Time 29 minutes/day | 3 days/week | 6 weeks
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

Once you have completed Upper Strength V1.0, you can move onto Upper Strength V2.0 which is the intermediate program. At this stage, your training will shift its focus from enhancing movement to building strength and power levels. stimulus for the body. Just a quick reminder, the intention of the Upper Strength Version programs is to successfully take a beginner and gradually progress them through to becoming an advanced lifter in just 16 weeks. Version 2.0 will lasts 6 weeks and we will be now building on the solid foundations that have been laid during V1.0. Keeping the principle of progressive overload in mind, we will begin to ramp up the intensity and volume of your training as the weeks progress. In doing so, your body will be forced to adapt at an optimal rate and you will make signifcant strength gains. We will continue with high repetitions during the first 2 weeks however as we move onto week 3, 4, 5 and 6, the load will be getting heavier and the rep range will be coming down. There will also be "accessory" exercises introduced into the program - these are exercises that will facilitate strength gains for the 4 big lifts - bench, overhead press, lat pulldown and barbell bent row. You will still have 3 sessions to complete each week. As with V1.0, if by the end of week 6, you don't feel quite ready to move onto the V3.0 (advanced) program - just repeat the last 2 weeks again. 

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Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Barbell Bench Press
5 sets10-15 reps60s
2.Dumbbell Flyes
3 sets20 reps60s
3.Lat Pulldown
3 sets10 reps120s

ExerciseSetsRepsRest
1.Standing Barbell Military Press (AKA Overhead Press)
5 sets10-15 reps0s
2.Dumbbell Front Lateral Raise
3 sets20 reps60s

ExerciseSetsRepsRest
1.Bent Over Barbell Row
5 sets10-15s60s
2.Dumbbell Rear Lateral Raise
3 sets20 reps120s
3.Chin-up
3 sets10 reps120s

Date Created: 12/19/2018, UTC


Last Updated: 9/12/2020, UTC





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