2 X 4 Maximum Strength

Copyright 2014 by Bret Contreras Training Systems. All Rights Reserved.
No portion of this manual may be used, reproduced, or transmitted in any form, or by any
means, by anyone but the purchaser for their own, personal use. This manual may not be
reproduced in any form without the written consent of Bret Contreras, except for those
who wish to quote excerpts for the sake of a review written for inclusions in a magazine,
newspaper, or journal article; these cases require written approval from Bret Contreras
prior to their publication.
For more information, please contact:
Bret Contreras
Email: info@2x4strength.com
Websites: www.BretContreras.com and www.2x4strength.com
2 x 4: Maximum Strength
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Disclaimer
The information offered in this book is for educational purposes only; the reader
should be forewarned that there is an inherent risk assumed by the participant with
any form of exercise or physical activity. With that in mind, those participating in
strength and conditioning programs should check with and obtain clearance from
their physician prior to beginning such activities. It is imperative that anyone
participating in these activities understands that such training initiatives may be
dangerous if performed incorrectly; additionally, they may not be appropriate for
everyone. The author assumes no liability for injury; this manual is purely
educational, as to guide those already proficient with the demands of such
programming.
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Acknowledgements
Id like to thank the following individuals for their help in creating the 2 x 4 program:
Andrew Serrano
Joey Percia
Andrew Vigotsky
Mike Peltz
Id also like to thank the following people for positively influencing my knowledge
pertaining to powerlifting:
Louie Simmons
Dave Tate
Jim Wendler
Mark Rippetoe
Dan Green
Mike Tuscherer
Eric Cressey
Chad Waterbury
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Table of Contents
Designing the Program ............................................................................................... 7
The Case for Submaximal Loads and Intensity of Effort ............................... 11
Why Percentages Fail Some Lifters ...................................................................... 13
The Program ................................................................................................................ 14
Assistance Work ......................................................................................................... 15
Deloading ...................................................................................................................... 17
Training Days .............................................................................................................. 18
Maximal Strength Training is a Marathon, Not a Sprint ............................... 19
Sample Training Journal .......................................................................................... 21
Training Program....................................................................................................... 30
Peaking .......................................................................................................................... 39
Tweaking the Program ............................................................................................. 40
Records Sheet .............................................................................................................. 42
2 x 4: Maximum Strength PR Tracker Sheet...................................................... 43
How to Adapt the Program for Different Movements .................................... 44
Example Adapted Program ..................................................................................... 46
2 x 4 for Geared or Advanced Lifters ................................................................... 47
Frequently Asked Questions (FAQ) ...................................................................... 48
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Welcome to 2 x 4: Maximum Strength. At this point, you might be wondering what 2 x 4
stands for. Its quite simple; two lifts are performed on four separate days per week, hence,
2 x 4. Before I delve into the book, lets get some things straight right off the bat:
1. There are an infinite number of ways to write a good maximum strength training
program.
2. Knowing which program is the absolute best would require extensive research that
will never happen (dozens of groups with ample subjects would need to train
according to each popular program for an ample amount of time, with the winner
being the program that produced on average the best results).
3. Even so, the best program for the
masses might not be the best
program for you (there is much
variation in the response to a
training program from one
person to the next).
4. Moreover, the best program out

there for you right now might not
be the best program for you three
years from now.
5. There are many excellent
strength training programs
already available.
6. I encourage you to experiment with them and learn more about your body and the
methods that work best for you.
7. 2 x 4 is just one of the many excellent programs out there. However, for raw lifters
seeking maximal strength, 2 x 4 makes more sense to me than any other program
available.
8. 2 x 4 is not a year-round program. It is a 14-week training cycle that can be

performed either twice back-to-back or three times spread out over the course of a
year. In between training cycles, lifters should experiment with other systems and
be sure to incorporate phases that focus on higher rep ranges and variety.
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Designing the Program

Okay, now that weve got that straight, let me tell you how I created the program. I actually
spent a year and a half formulating the program and tinkering with all of the design
variables, and the program went through many different renovations. It may look very
simple and appear to have been written overnight, but theres a difference between writing
a program and implementing the program thats where the learning and adjustments
took place.
In fact, having now been through the process, I believe that the best way to create a
program is to construct a well-thought out and scientific plan on paper, and implement that
plan for at least a year with a group of lifters with varying ranges of experience. No matter
how scientific and logical the program may appear to be, let me tell you that there are
things you just cant predict, even with years of training experience and reading research.
The current 2 x 4 program is leaps and bounds better than the original plan laid out 18
months ago due to constant tinkering, analyzing, and practical consideration.
Lets get back to the programs development. Since I wanted to create the best program
possible, I went about it very systematically. The first question I considered involved
training frequency whats the ideal number of days to train per week? After analyzing the
majority of powerlifting and strength training routines, examining training routines of top
powerlifters and strongmen, and considering my own experiences in training myself, my
training partners, and my clients over the years, I decided on four days per week.
The next question involved exercise selection which exercises combine to give you the
best possible strength gains? This is tricky because on one hand you have pure specificity
in which only the three powerlifts (or whatever lifts you wanted to use to measure
strength) would be performed, and on the
other hand, you have extensive variety in
which case endless variations of the
exercises along with assistance lifts are
performed. After countless revisions and
experimentation, I decided upon 8 primary
lifts the back squat, bench press, deadlift,
military press, front squat, close grip bench
press, floor press, and block pull. These are
the lifts that you will master. You will
become a student of these eight exercises.
Next, I needed to determine the lifts that
were to be performed on each day. This
required over a year of tinkering and finetuning. I ended up going with the back
squat and floor press on day one, the block
pull and military press and day two, the
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front squat and bench press on day three, and the deadlift
and close grip bench press on day four. I realized that these
lifts couldnt all be performed with maximal intensity of
effort each week, as four days of intensive pressing and two
days of intensive deadlifting per week is overkill for the vast
majority of lifters. Therefore, each lift will be performed
throughout the week, but with varying levels of intensity of
effort. One week, youll be trying to set personal records
(PRs) on back squats, military press, bench press, and
deadlifts, and the next week youll be trying to set PRs on
floor press, block pulls, front squats, and close grip bench
press.
The following step in designing 2 x 4 required me to figure

out the ideal set and rep schemes. As for number of
repetitions, Im a big fan of singles, triples, and sets of five.
You might be wondering whats wrong with doubles,
quadruples, and sets above five reps. The answer is: nothing
is wrong with them, and many lifters like to perform heavy
doubles or higher rep sets of 8-10 reps. However, for the 2 x
4 program, I went with 1s, 3s, and 5s. Youll be performing
two weeks with sets of 5 reps, then two weeks with sets of 3
reps, and then two weeks with heavy singles, followed by a deload week.
As for number of sets, I went with 3 working sets. Many lifters enjoy doing up to 5 working
sets, but when training full body four times per week, its just too demanding. That said,
there are two primary ways to perform the working sets using the same weight for each
set, or ramping up in weight with one ultimate set. Since both of these methods are very
effective in different ways, I decided to incorporate both into the program. Youll perform a
six-week block using straight weight (same loads for all 3 sets), followed by a deload week,
followed by a six-week block using ascending weight (ramping up by starting out light and
going progressively heavier on the following sets), followed by another deload week.
Lets recap:
Ideal number of training sessions per week: 4
Ideal exercises for building powerlifting strength: back squat, bench press, deadlift,
military press, front squat, close grip bench press, floor press, block pull
Ideal set and rep schemes: 3 x 5, 3 x 3, 3 x 1
Recall from earlier that I told you that youd be alternating the lifts that you perform with
maximal intensity each week. To reiterate, youll perform back squats, military press, bench
press, and deadlifts with maximal intensity of effort and the intention of setting PRs one
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week, and the next week youll switch to floor press, block pulls, front squats, and close grip
bench press.
As you can see, youll perform two primary lifts each day, one of which youll be going all
out on, and the other where youll purposely sandbag. You might be wondering how
youll train a lift if youre purposely avoiding setting PRs. In this case, you have three
options:
1. Pause Reps
You can perform pause-reps. In this case, youll want to utilize 60-80% of 1RM while
pausing for 3 seconds. Be aware that most lifters skimp on time when performing
pause reps. In fact, most lifters only pause for 1-second when performing 3-secound
pause reps as they start counting early and also cut short. For loading, use 60% of
1RM when performing 5 reps, 70% of 1RM when performing 3 reps, and 80% of
1RM when performing single repetitions. Pause reps are good for newbies,
intermediates, and advanced lifters.
2. Super Strict Form
You can perform the lifts with lighter loads and be ultra-strict with form. In this
case, youll want to utilize 60-80% of 1RM and really hone in on technique. Youll be
surprised how heavy you can make 80% of 1RM feel when being super strict with
form. Dont perform the lifts with maximal speed; be smooth and control the load
throughout the entire repetition. Just as in the case of pause reps, use 60% of 1RM
when performing 5 reps, 70% of 1RM when performing 3 reps, and 80% of 1RM
when performing single repetitions. Super strict sets are good for newbies,
intermediates, and advanced lifters.
3. Explosive Training (also referred to as

dynamic effort or compensatory
acceleration training)
You can perform the lifts with lighter weight

and maximal acceleration. You might have
heard explosive training referred to as the
dynamic effort (DE) method or as
compensatory acceleration training (CAT).
As in the case of pause reps and super strict
form, youll want to utilize 60-80% of 1RM
(60% of 1RM when performing sets of 5
reps, 70% of 1RM when performing sets of 3
reps, and 80% of 1RM when performing
single repetitions). Over time, youll figure
out how to lift explosively while avoiding excessive jarring forces on the joints by
gradually accelerating the load throughout the range of motion. It is beneficial when
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training explosively with submaximal loading to use strict rest periods of 60-90
seconds. Explosive training is best performed by lifters who have a couple of years
of experience; most newbies havent ingrained solid enough lifting patterns to
adequately control the load and adhere to great technical form with explosive
training. Therefore, newcomers should stick with pause reps and super strict form
until they become more advanced.
Notice that in each of the three options, youll be using 60% of 1RM for sets of 5, 70% of
1RM for sets of 3, and 80% of 1RM for singles. Its worth mentioning that my favorite
submaximal method is super strict form, but my training partner Andrew prefers pause
reps and my other training partner Joey prefers explosive training. We each use all three
methods in our training, but we dedicate a greater proportion of our training to the method
that we feel works best. Over time, as you gain experience with 2 x 4, you may need to fine
tune and adjust the percentages. Some lifters will need to use slightly heavier loads and
other lifters will need to use slightly lighter loads to keep the training stimulus at the
appropriate intensity of effort.
The goal with these lifts is quality, not quantity! Youll be staying far away from maxing out
and far away from repping to failure, but make no mistake about it, the training is still
highly productive. Dont believe me? Keep reading!
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The Case for Submaximal Loads and Intensity of Effort

However tempting it may be, dont go balls-out on both lifts on any training day. Give it
your all on exercise numero uno, set your PR, and then coast on lift number two with either
explosive training, pause reps, or super strict form.
Please dont fear that youll lose strength by not performing each lift with maximal
intensity of effort each week. First of all, every week youll be going all out on a squat
variation (either back or front squats), two upper body pressing variations (either military
press and bench press, or floor press and close grip bench), and a deadlift variation (either
traditional deadlifts done in conventional or sumo style, or block pulls).
Second, some of the best lifters in the world rely on the submaximal methods such as
dynamic effort and pause-reps to build their world-class strength. Please dont
underestimate the importance of this point!!! Lets consider three elite lifters: Andy Bolton,
Sam Byrd, and Mike Tuchscherer.
Andy Bolton is the only lifter to pull over
a thousand pounds in two separate
contests, and he relied solely on dynamic
effort deadlifts to build his freakish
strength. He literally never pulled with
over 75% of his 1RM in the 8 weeks prior
to his legendary 1,003 lb pull (the first
supra-1,000 lb pull ever performed).
Sam Byrd is arguably the best squatter

in the world, having set numerous
records in multiple weight classes as a
raw and equipped lifter. How does Sam
achieve his crazy levels of squatting
strength? By employing the dynamic
effort method and staying in the 60-80%
of 1RM ranges. Sam doesnt maximally load up his squat until competitions.
Mike Tuchscherer is a rare gem in powerlifting in that hes a raw lifter who has steadily
gained insane amounts of strength over the years and has not plateaued. What are his
favorite assistance lifts? The pause squat, pause bench press, and pause deadlift. He
believes that these pause sets have helped him increased his strength over the years and
improve his performance.
Whats more, some of the most popular training systems incorporate these submaximal
methods. For example, the Sheiko Training System utilizes pause reps as well as superstrict form, and the dynamic effort method plays a large role in the Westside Barbell
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Training System. Most Olympic lifters employ all three submaximal methods in their
training to build their strength.
As you can clearly see, incredible levels of strength can be built using submaximal loading
and submaximal intensity of effort, as long as the reps are performed with a pause, with
super-strict technique, and/or with maximum acceleration. In this way, theres a synergy
with the two lifts per day in that one is performed with maximum effort and the other is
performed with submaximal effort but with a particular technique in mind. By blending
together the two methods, you prevent burnout and steadily gain strength.
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Why Percentages Fail Some Lifters

Many programs utilize percentages for loading schemes. To name a few, Shieko, Smolov,
and The Russian Squat Routine each provide the lifter with detailed set and rep schemes
based off of percentages of 1RM. For example, a particular training day might have the lifter
performing 7 sets of 5 reps with 80% of 1RM. These types of programs are very convenient
as they take all of the guesswork out of the equation and allow the lifter to get in and get
the job done.
Sounds incredible in theory, right? Problem is, programming just isnt that simple. My
colleague Brad Schoenfeld and I recently collected data for an upcoming study we intend
on publishing that examines the EMG activation in the leg muscles with heavier weight
(75% of 1RM) versus light weight (30% of 1RM) to failure. While we werent particularly
interested in the number of repetitions the subjects achieved during exercise performance,
we were intrigued to find that with the 75% of 1RM loading, the ranges of repetitions
achieved by the subjects varied dramatically from one lifter to the next. While most
subjects performed between 10 and 15 repetitions, one subject performed a whopping 21
repetitions, and another subject performed just 7 repetitions (with 30% of 1RM, the range
was 30 to 71).
This jives with my experience as a personal trainer. Thirteen years ago, I trained a very
strong 107 lb female client who could squat 135 lbs for 20 reps below parallel and deadlift
155 lbs for 20 reps. Impressive, right? She could grind out reps like a champion. Guess what
her 1RMs were? 160 lbs for the squat, and 175 lbs for the deadlift. She could squat 85% of
her 1RM for 20 reps and deadlift almost 90% of her 1RM for 20 reps.
Ten years ago, I trained a freakishly strong male 225 lb client who could incline press 385
lbs. He was one of the most explosive lifters Ive ever seen. One time I wanted to see how
many times he could incline press 135 lbs. He petered out at 20 reps. He could only lift 35%
of his 1RM twenty times.
What does this mean for training programs involving percentages? It means that some of
the lifters employing the program will receive a great training effect. The load, set, and rep
scheme will be just what the doctor ordered to boost the lifters strength for the following
week. However, for other lifters, the prescribed percentages will be too easy (and will
therefore fail to elicit an optimal training stimulus), or they will be too hard (and the lifter
will physically be unable to complete the reps). Something like 7 sets of 5 reps with 80% of
1RM would be very easy for the female client I described, but impossible for the male client
I described.
Some lifters will thrive on these types of programs, others wont be sufficiently challenged,
and others will be run into the ground. However, a program such as 2 x 4 wont fail any
lifters because its centered on setting PRs in a systematic fashion. 2 x 4 does use
percentages for submaximal methods, but they are conservative percentages, and the
methods can be adjusted to provide the proper dosage of stimulus.
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The Program
Below is a chart that represents the nuts and bolts of the program. You will indeed add
some assistance work to the program and train on deload weeks, but this chart does a good
job of detailing the main lifts that are performed each day. Later in this manual Ill provide
a template and an example 14-week program.
Week
1
2
3
4
5
6
7
8
9
10
11
12
13
14
Day 1 (Mon)
Back Squat 3 x 5 S
Floor Press 3 x 5 S
Floor Press 3 x 5 S
Back Squat 3 x 5 S
Back Squat 3 x 3 S
Floor Press 3 x 3 S
Floor Press 3 x 3 S
Back Squat 3 x 3 S
Back Squat 3 x 1 S
Floor Press 3 x 1 S
Floor Press 3 x 1 S
Back Squat 3 x 1 S
Deload
Back Squat 3 x 5 A
Floor Press 3 x 5 A
Floor Press 3 x 5 A
Back Squat 3 x 5 A
Back Squat 3 x 3 A
Floor Press 3 x 3 A
Floor Press 3 x 3 A
Back Squat 3 x 3 A
Back Squat 3 x 1 A
Floor Press 3 x 1 A
Floor Press 3 x 1 A
Back Squat 3 x 1 A
Deload
* S = Straight Sets
*In Red = PRs
Day 2 (Tues)
Military Press 3 x 5 S
Block Pull 3 x 5 S
Block Pull 3 x 5 S
Block Pull 3 x 3 S
Block Pull 3 x 3 S
Block Pull 3 x 1 S
Block Pull 3 x 1 S
Deload
Military Press 3 x 5 A
Block Pull 3 x 5 A
Block Pull 3 x 5 A
Block Pull 3 x 3 A
Block Pull 3 x 3 A
Block Pull 3 x 1 A
Block Pull 3 x 1 A
Deload
* A = Ascending Sets
Day 3 (Thur)
Bench Press 3 x 5 S
Front Squat 3 x 5 S
Front Squat 3 x 5 S
Bench Press 3 x 5 S
Bench Press 3 x 3 S
Front Squat 3 x 3 S
Front Squat 3 x 3 S
Bench Press 3 x 3 S
Bench Press 3 x 1 S
Front Squat 3 x 1 S
Front Squat 3 x 1 S
Bench Press 3 x 1 S
Deload
Bench Press 3 x 5 A
Front Squat 3 x 5 A
Front Squat 3 x 5 A
Bench Press 3 x 5 A
Bench Press 3 x 3 A
Front Squat 3 x 3 A
Front Squat 3 x 3 A
Bench Press 3 x 3 A
Bench Press 3 x 1 A
Front Squat 3 x 1 A
Front Squat 3 x 1 A
Bench Press 3 x 1 A
Deload
Day 4 (Fri)
Deadlift 3 x 5 S
Close Grip Bench 3 x 5 S
Deadlift 3 x 5 S
Deadlift 3 x 3 S
Deadlift 3 x 3 S
Deadlift 3 x 1 S
Deadlift 3 x 1 S
Deload
Deadlift 3 x 5 A
Close Grip Bench 3 x 5 A
Deadlift 3 x 5 A
Deadlift 3 x 3 A
Deadlift 3 x 3 A
Deadlift 3 x 1 A
Deadlift 3 x 1 A
Deload
* In Black = Pause Reps, Superstrict Reps, or Explosive Training
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Assistance Work
I can already hear you moaning and complaining about the lack of extra assistance or
support work and isolation movements. Trust me, I understand your concerns! If all you
did for your training was the eight chosen exercises
mentioned in the previous section in the fashion
described, your training would be suboptimal.
I cant think of a single powerlifter that I know who

doesnt employ any isolation work or appreciate certain
assistance lifts. The fact of the matter is, exercises like
bent over rows, hip thrusts, lateral raises, band tricep
extensions, hammer curls, back extensions, leg presses,
seated rows, chest supported rows, and dumbbell bench
press can indeed help improve your powerlifting strength
through increased muscular hypertrophy. Strength
training induces neuromuscular adaptations, meaning
that there are both neural and muscular components to
increased strength. While neural improvements such as
gains in coordination and increased neural drive are
critical for increased strength, plain old muscular
hypertrophy helps increase strength as well. A larger
muscle not only has greater physiological cross sectional area (PCSA), it also has a greater
moment arm and a more optimal line of pull, depending on the muscle. This leads to
greater torque production.
So dont worry, 2 x 4 allows for and encourages additional work. After youve finished your
two main lifts for the day, you have 10-15 minutes of free time to add in some additional
exercises. I recommend sticking to ten sets or less for this assistance work.
When you perform your assistance work, its very important to focus intensely on the goal.
Not only to you want the right muscles doing the job, but you want to perform your lifts in a
manner that will transfer maximally to the big lifts. Therefore, envision the lift you want to
the assistance lift to transfer to when youre performing the movement. For example,
during a hip thrust, think of locking out a heavy deadlift when youre pushing the hips
upward. In a chest supported row, think of lower the bar under control during the bench
press as youre raising the load. Im sure you get the picture.
Since all muscles need to be strong in powerlifting, youll be performing some assistance
work for each major muscle group each week. However, due to the fact that you need to be
fresh to set records on different lifts each week, you will alternate the assistance work you
do from week to week. Considerable time and experimentation was spent figuring out the
ideal way to incorporate extra assistance work into the routine without compromising PRs
for subsequent training sessions. After months and months of tinkering, I settled on the
following approach.
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Quads and core will be trained on day 1 one week and on day 3 the next. Shoulders and
hams will be trained on day 2 one week and day 4 the next. Chest and tris will be trained
on day 3 one week and day 1 the next. Back, bis, and core will be trained on day 4 one
week and day 2 the next. Therefore, your training will look like this:
Day 1 (Mon)
Week Back Squat
One
Floor Press
Quads
Core
Week Floor Press
Two Back Squat
Chest
Tris
Day 2 (Tues)
Military Press
Block Pull
Shoulders
Hams
Block Pull
Military Press
Back
Bis
Core
Day 3 (Thur)
Bench Press
Front Squat
Chest
Tris
Front Squat
Bench Press
Quads
Core
Day 4 (Fri)
Deadlift
Close Grip Bench
Back
Bis
Core
Close Grip Bench
Deadlift
Shoulders
Hams
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Deloading
Every seventh week, youre going to deload. Let me guess you dont think youre the type
who needs to deload? Please tell me that after the six weeks are up. Better yet, please tell
me that in between cycles of 2 x 4 where youll be going for new PRs. Trust me, a deload
will be a welcome break from the heavy lifting and will give your body and mind time to
repair and recuperate. When the CNS is excessively fatigued, muscles cant fire maximally
or produce maximum force. By giving yourself a break, youll come back refreshed and
stronger so you can keep setting personal records.
Heres how youre going to deload: youre going to stick with the same movements, but you
wont go for any PRs in fact you wont even go near any PRs. You will stick with the
super strict method and focus on using excellent technical form, and also the pause rep
method. You will perform 2 sets of 5 with 50% of 1RM using the super strict method. Next,
you will perform 2 sets of 3 pause reps with 60% of 1RM (3-second pause).
I encourage you to avoid doing too much assistance work during your deload weeks, no
matter how tempting it may be. After your training sessions, feel free to perform 3-5 sets of
additional exercises, but keep the weight light. I recommend that you stay in the 12-15 rep
range. Your deload week will therefore look like this:
Deload Week
Day 1 (Mon)
Day 2 (Tues)
Day 3 (Thur)
Day 4 (Fri)
Back Squat
2 x 5 @ 50% 1RM
2 x 3 @ 60% 1RM w/3sec pause
Military Press
2 x 5 @ 50% 1RM
Bench Press
2 x 5 @ 50% 1RM
2 x 3 @ 60% 1RM
w/3-sec pause
Deadlift
2 x 5 @ 50% 1RM
2 x 3 @ 60% 1RM
w/3-sec pause
Assistance Work
3-5 total sets of 12-15
reps
Assistance Work
reps
Assistance Work
reps
Assistance Work
3-5 total sets of
12-15 reps
Floor Press
2 x 5 @ 50% 1RM
Block Pull
2 x 5 @ 50% 1RM
Front Squat
2 x 5 @ 50% 1RM
2 x 3 @ 60% 1RM
w/3-sec pause
Close Grip Bench

2 x 5 @ 50% 1RM
2 x 3 @ 60% 1RM
w/3-sec pause
Page 17
Training Days
As you can see, Ive suggested that day one be performed on Monday, day two on Tuesday,
day three on Thursday, and day four on Friday. However, many individuals will need to
adjust the training days to accommodate their schedules. There are a number of options
that will work in this regard, but I recommend taking a day off in between day two and day
three and at least a day off in between day four and day one. In this manual, for simplicitys
sake, I went with the Monday/Tuesday/Thursday/Friday (MTThF) approach. But you may
need to adjust this depending on your schedule and logistics. Here are some options below.
Option 1
Option 2
Option 3
Option 4
Option 5
Sunday
Day 1
Day 1
Monday
Day 1
Day 1
Day 2
Tuesday
Day 2
Day 2
Day 2
Day 1
Wednesday
Day 2
Day 3
Thursday
Day 3
Day 3
Day 3
Friday
Day 4
Day 4
Day 3
Day 4
Saturday
Day 4
Day 4
Page 18
Maximal Strength Training is a Marathon, Not a Sprint

This simple statement is critical in the iron game: Strength training is a marathon, not a
sprint. Its so important, but few lifters truly get it. Over the years, Ive trained with some
insanely strong individuals. Unfortunately, I can say with much certainty that the vast
majority of powerlifters Ive trained with fail to adequately plan and consider their long
term training strategies.
The goal is to keep lifting for many years to come. The goal is to keep gaining strength over
the decades. The goal is to remain healthy and not destroy your joints. The goal is to
continue to be able to compete in powerlifting.
What good will it do you if you ignore warning signs, allow your form to deteriorate,
and/or push full throttle ahead just to set PRs, only to eventually injure yourself? Getting
injured will stop progress in its tracks. Conversely, staying healthy and injury-free as a
lifter will allow the muscles to continue firing properly and allow the body to maintain
sound levels of mobility so that the lifter continues to build strength steadily over the years.
Will it not benefit your joints to avoid maxing out every single week? Will it not be
beneficial to spend a couple of months each year focusing on hypertrophy and avoiding
heavy lifting (anything above a 5RM, for example)? Will it not be wise to spend a couple of
months each year shoring up weak links and addressing any deficits in mobility, stability,
or coordination? Wont it be better off in the long-run if you stick with sets of 5s and sets of
3s for a majority of the training cycle and run heavy singles for a minority of the training
cycle (in 2 x 4, two-thirds of your training revolves around 3s and 5s, with one-third
revolving around singles)? Will regular deloading not benefit your body over the long
haul?
Sadly, Ive seen far too many lifters seeking maximal strength gains get too greedy and end
up going backwards in their training due to injury or burnout. Ive seen way too many
powerlifters ignore the bodys warning signs and push through pain until something snaps.
Ive witnessed a common trend where
a lifter pushes the strength barrier
week in and week out with no
deloading, only to hit a massive wall.
Rather than alter their training
strategies, many simply resort to
using greater amounts of anabolic
steroids or moving up a weight class
in order to continue gaining strength.
Many stop being so strict on form and
allow for serious form breakdown just
to keep setting PRs. This eventually
backfires on the lifter.
Page 19
Sure, I could design a rapid 6-week peaking program that could fast-forward short-term
results. However, this same program wouldnt necessarily be optimal for long-term results.
2 x 4 is designed with your long-term progress in mind as it maintains just the right balance
between eliciting adaptations and allowing for adequate recovery. Of course, you need to
train intensively, but a carefully planned approach trumps a haphazard, careless approach
any day of the week.
The hare beats the tortoise in the short run, but the tortoise beats the hare in the long run.
Due to the carefully planned program design, the 14-week 2 x 4 cycle can be repeated year
in and year out 1-3 times per year to boost your maximal strength.
Page 20
Sample Training Journal

I felt that it would be very beneficial to include a sample training journal to portray what
the training sessions will look like. Heres a 14-week sample program from raw powerlifter
Andrew Serrano. Hes actually the first lifter to complete the 2 x 4 training program and is a
190-lb lifter (competes at 181 lbs) who prior to this program could squat 472 lbs, bench
press 315 lbs, and deadlift 472 lbs. His strength absolutely skyrocketed on this program,
but please be aware that I do not think in any way that these results are typical. Other
lifters who have ran 2 x 4 have indeed gained moderate amounts of strength during the 14week cycle, but Andrew has put over 100 lbs on his deadlift, 60 lbs on his squat, and 50 lbs
on his bench. Lifters running 2 x 4 the second time through are still setting records
consistently, so I feel that the program does a great job of building strength gradually and
preventing periods of stagnation, which is sometimes common in other programs.
Andrew
Week One
11/4/13
weight: 190 lbs
11/5/13
weight: 188 lbs
11/7/13
weight: 189 lbs
11/8/13
weight: 190 lbs
Back squat
Floor press
Cybex leg press
Hack squat
Band Pallof press
Ab wheel rollout
Military press
Block pull (3 inch)
Lateral raise
Band hip thrust
45 degree hyper
365 x 5, 365 x 5, 365 x 5

225 x 5, 225 x 5, 225 x 5 *pause reps
540 x 20, 630 x 20
230 x 10
rb x 10, rb x 10
bw x 10, bw x 10
165 x 5, 165 x 5, 165 x 5
315 x 5, 315 x 5, 315 x 5 *super strict reps
20 x 15, 25 x 15
bb x 20, bb x 20
100 x 10, 100 x 10
Bench press
Front squat
Incline fly
Band tricep extension
Push up
275 x 5, 275 x 5, 275 x 5

225 x 5, 225 x 5, 225 x 5 *pause reps
50 x 10, 50 x 10
pb x 20, pb x 20
bw x 12, bw x 12
Sumo deadlift
Close grip bench
Bent over row
Dumbbell curl
Side plank
Hanging leg raise
405 x 5, 405 x 5, 405 x 5

190 x 5, 190 x 5, 190 x 5 *explosive reps
185 x 5, 185 x 5, 185 x 5
30 x 20, 40 x 10, 45 x 8
bw x :30 sec, bw x :30 sec
bw x 8, bw x 8
Page 21
Week Two
11/11/13
weight: 189 lbs
11/12/13
weight: 190 lbs
11/14/13
weight: 189 lbs
11/15/13
weight: 190 lbs
Floor press
Back squat
DB incline press
Rolling DB skull crusher
285 x 5, 285 x 5, 285 x 5

405 x 5, 405 x 5, 405 x 5 *pause reps
80 x 8, 80 x 8, 90 x 8
35 x 12, 35 x 12, 35 x 12
Block pull (3 inch)

Military press
Bent over row
Hammer curl
Chin up
405 x 5, 405 x 5, 405 x 5

135 x 5, 135 x 5, 135 x 5 *super strict
185 x 8, 185 x 8, 185 x 8
45 x 8, 45 x 8
bw x 8, bw x 8
Front squat
Bench press
DB reverse lunge
Band Pallof press
Ab wheel rollout
315 x 5, 315 x 5, 315 x 5

225 x 5, 225 x 5, 225 x 5 *pause reps
60 x 8, 60 x 8, 60 x 8
pb x 10, pb x 10
bw x 10, bw x 10
Close grip bench

Conventional deadlift
DB seated shoulder press
Single Leg RDL
Week Three
315 x 5, 315 x 5, 315 x 5

315 x 5, 315 x 5, 315 x 5 *explosive
75 x 10, 75 x 10, 75 x 10
135 x 8, 135 x 8
11/18/13
weight: 190 lbs
11/19/13
weight: 191 lbs
11/21/13
weight: 190 lbs
Back squat
Floor press
Cybex leg press
Hack squat
Band Pallof press
Ab wheel rollout
Military press
Block pull (3 inch)
Lateral raise
Band hip thrust
45 degree hyper
Bench press
405 x 3, 405 x 3, 405 x 3

225 x 3, 225 x 3, 225 x 3 *pause reps
540 x 16, 540 x 16, 540 x 16
230 x 10
rb x 10, rb x 10
bw x 10, bw x 10
185 x 3, 185 x 3, 185 x 3

20 x 15, 25 x 15
bb x 20, bb x 20
100 x 10, 100 x 10
295 x 3, 295 x 3, 295 x 3
Page 22
Front squat
Incline fly
Weighted push up
225 x 3, 223 x 3, 225 x 3 *pause reps

50 x 10, 50 x 10, 50 x 10
pb x 20, pb x 20
25 x 12, 25 x 12
Sumo deadlift
Close grip bench
Bent over row
Dumbbell curl
Side plank
Hanging Leg Raise
455 x 3, 455 x 3, 455 x 3

185 x 5, 185 x 5, 185 x 5
30 x 20, 40 x 10
bw x 6, bw x 6, bw x 6
11/22/13
weight: 190 lbs
Week Four
11/25/13
weight: 192 lbs
11/26/13
weight: 190 lbs
11/28/13
weight: 193 lbs
11/29/13
weight: 191 lbs
Floor press
Back squat
DB Incline Press
Rolling DB skull crusher
Flat DB chest press
295 x 3, 295 x 3, 295 x 3

315 x 3, 315 x 3, 315 x 3 *pause reps
95 x 6, 95 x 6, 95 x 6
40 x 10, 40 x 10, 40 x 10
80 x 10, 90 x 8
Block pull (3 inch)

Military press
Bent over row
Hammer curl
Weighted chin up
455 x 3, 455 x 3, 455 x 3

195 x 6, 195 x 6, 195 x 6
40 x 10, 40 x 10, 40 x 10
25 x 6, 25 x 6
Front squat
Bench press
DB reverse lunge
Band Pallof press
Ab wheel rollout
325 x 3, 325 x 3, 325 x 3

245 x 3, 245 x 3, 245 x 3 *pause reps
75 x 6, 75 x 6, 75 x 6
pb x 10, pb x 10
bw x 10, bw x 10
Close grip bench

Single leg RDL
Week Five
12/1/13
Back squat
Floor press
Cybex leg press
Hack squat
295 x 3, 295 x 3, 295 x 3

80 x 8, 80 x 8, 80 x 8
155 x 6, 155 x 6
weight: 192 lbs
455 x 1, 455 x 1, 455 x 1

255 x 1, 255 x 1, 255 x 1 *pause reps
630 x 12, 630 x 12, 630 x 12
230 x 12
Page 23
Band Pallof press

Ab wheel rollout
rb x 8, rb x 8, rb x 8
bw x 10, bw x 10
12/2/13
weight: 194 lbs
12/4/13
weight: 191 lbs
12/5/13
weight: 190 lbs
Military press
Block pull (3 inch)
Upright row
Band hip thrust
45 degree hyper
195 x 1, 195 x 1, 195 x 1

365 x 1, 365 x 1, 365 x 1 *super strict
85 x 15, 85 x 15
bb x 25, bb x 25
100 x 12, 100 x 12
Bench press
Front squat
Incline fly
Push up
305 x 1, 305 x 1, 305 x 1

45 x 12, 45 x 12
pb x 20, pb x 20
bw x 15, bw x 15
Sumo deadlift
Close grip bench
Bent over row
Hammer curl
Side plank
495 x 1, 495 x 1, 495 x 1

275 x 1, 275 x 1, 275 x 1*explosive reps
185 x 5, 185 x 5, 185 x 5
45 x 8, 45 x 8, 45 x 8
Week Six
12/8/13
weight: 189 lbs
12/9/13
weight: 190 lbs
Floor press
Back squat
Flat DB chest press
Dip
305 x 1, 305 x 1, 305 x 1

365 x 1, 365 x 1, 365 x 1 *pause reps
75 x 12, 85 x 10, 90 x 8
bw x 15, bw x 15
Block pull (3 inch)

Military press
Neutral grip chin up
EZ bar curl
RKC plank
475 x 1, 475 x 1, 475 x 1

bw x 12, bw x 12, bw x 12
85 x 12, 85 x 12
bw x 20 sec, bw x 20 sec
Front squat
Bench press
Hack squat
Straight leg sit up
Band Pallof press
325 x 1, 325 x 1, 325 x 1

265 x 1, 265 x 1, 265 x 1 *pause reps
225 x 10, 225 x 10, 225 x 10
bw x 8, bw x 8
pb x 10, pb x 10
12/11/13
weight: 189 lbs
12/12/13
weight: 190 lbs
Close grip bench
305 x 1, 305 x 1, 305 x 1
Page 24
Upright row
Single leg RDL
Week Seven (Deload)

95 x 12, 95 x 12, 95 x 12
135 x 8, 135 x 8
12/15/13
weight: 190 lbs
12/16/13
weight: 192 lbs
12/18/13
weight: 195 lbs
12/19/13
weight: 195 lbs
Back squat
Walking lunge
Goblet side lunge
185 x 12, 225 x 10, 315 x 5

95 x 10, 95 x 10
35 x 8, 35 x 8, 35 x 8
Military press
Lateral raise
135 x 8, 135 x 8, 135 x 8

50 x 10, 60 x 10, 65 x 10
20 x 15, 25 x 15
Bench press
Front squat
EZ bar curl
EZ Bar skull crusher
135 x 15, 185 x 12, 185 x 12

225 x 8, 225 x 8, 225 x 8 *pause reps
65 x 15, 65 x 15, 85 x 8
65 x 20, 75 x 20
KB deadlift
Lat pulldown
Bent over row
Dumbbell curl
Straight leg sit up
106 x 15, 106 x 15, 106 x 15

135 x 12, 135 x 12, 135 x 12
25 x 12, 30 x 12
Week Eight
12/22/13
weight: 195 lbs
12/23/13
weight: 193 lbs
12/25/13
weight: 191 lbs
Back squat
Floor press
Sled push
Band anti rotation hold
315 x 5, 365 x 5, 405 x 5

400 x 30 yds, 400 x 30 yds
pb x 35 sec, pb x 35 sec
Military Press
Block Pull (3 inch)
45 degree hyper
165 x 5, 185 x 5, 190 x 5

90 x 8, 90 x 8, 90 x 8
100 x 8, 100 x 8, 100 x 8
Bench press
Front squat
Incline DB press
EZ bar skull crusher
225 x 5, 275 x 5, 305 x 5

105 x 8, 105 x 8, 105 x 8
95 x 8 95 x 8, 95 x 8
Page 25
12/26/13
weight: 190 lbs
Sumo deadlift
Close grip bench
Bent over row
BB curl
RKC plank
405 x 5, 455 x 5, 500 x 5

245 x 5, 275 x 5, 275 x 5 *pause reps
205 x 8, 205 x 8, 205 x 8
115 x 8, 115 x 8, 115 x 8
bw x 30sec, bw x 30 sec
Week Nine
12/29/13
weight: 190 lbs
12/30/13
weight: 188 lbs
Floor press
Back squat
Alternating DB chest press
Weighted dip
280 x 5, 315 x 5, 330 x 5

225 x 5, 275 x 5, 315 x 5 *pause reps
85 x 8, 85 x 8, 85 x 8
60 x 8, 60 x 8, 60 x 8
Block pull (3 inch)

Military press
Weighted chin up
Band Pallof press
405 x 5, 455 x 5, 465 x 5

60 x 8, 60 x 8, 60 x 8
pb x 8, pb x 8, pb x 8
1/1/14
weight: 189 lbs
1/2/14
weight: 190 lbs
Front squat
Bench press
Walking lunge
DB step up
Close grip bench

Lateral raise
RDL
Week Ten
1/5/14
weight: 191 lbs
1/6/13
weight: 190 lbs
225 x 5, 275 x 5, 325 x 5

70 x 8, 70 x 8, 70 x 8
60 x 8, 60 x 8, 60 x 8
275 x 5, 285 x 5, 295 x 5
50 x 8, 50 x 8, 50 x 8
225 x 8, 225 x 8, 225 x 8
Back squat
Floor press
Sled push
385 x 3, 405 x 3, 455 x 3

265 x 3, 275 x 3, 305 x 3 *pause reps
375 x 30yds, 375 x 30yds, 375 x 30 yds
pb x 30sec, pb x 30sec, pb x 30sec
Military Press
Block pull (3 inch)
DB shoulder press
45 degree hyper
165 x 3, 185 x 3, 205 x 3

80 x 10, 80 x 10, 80 x 10
90 x 10, 90 x 10, 90 x 10
Page 26
1/8/14
weight: 189 lbs
1/9/14
weight: 190 lbs
Bench press
Front squat
Incline DB press
275 x 3, 305 x 3, 315 x 3

245 x 3, 275 x 3, 305 x 3 *pause reps
95 x 10, 95 x 10, 95 x 10
85 x 10, 85 x 10, 85 x 10
Sumo deadlift
Close grip bench
Bent over row
BB curl
RKC plank
405 x 3, 455 x 3, 515 x 3

190 x 10, 190 x 10, 190 x 10
100 x 10, 100 x 10, 100 x 10
bw x 30sec, bw x 30sec
Week Eleven
1/12/14
weight: 190 lbs
1/13/14
weight: 190 lbs
1/15/14
weight: 189 lbs
1/16/14
weight: 190 lbs
Floor press
Back squat
Weighted dip
275 x 3, 315 x 3, 335 x 3

75 x 10, 75 x 10, 75 x 10
45 x 10, 45 x 10, 45 x 10
Block pull (3 inch)

Military press
Weighted chin up
Band Pallof press
405 x 3, 455 x 3, 495 x 3

50 x 10, 50 x 10, 50 x 10
pb x 10, pb x 10, pb x 10
Front squat
Bench press
Walking lunge
DB step up
Close grip bench
Sumo deadlift
Lateral raise
RDL
275 x 3, 315 x 3, 350 x 3

60 x 10, 60 x 10, 60 x 10
50 x 10, 50 x 10, 50 x 10
275 x 3, 285 x 3, 305 x 3

40 x 10, 40 x 10, 40 x 10
185 x 10, 185 x 10, 185 x 10
Week Twelve
1/19/14
weight: 189 lbs
Back squat
Floor press
Sled push
415 x 1, 475 x 1, 525 x 1

350 x 40 yds, 350 x 40 yds, 350 x 40 yds
pb x 30 sec, pb x 30 sec, pb x 30 sec
Page 27
1/20/14
weight: 188 lbs
1/22/14
weight: 188 lbs
1/23/14
weight: 187 lbs
Military press
Block pull (3 inch)
45 degree hyper
165 x 1, 195 x 1, 225 x 1

70 x 12, 70 x 12, 70 x 12
80 x 12, 80 x 12, 80 x 12
Bench press
Front squat
Incline DB press
275 x 1, 305 x 1, 365 x 1

85 x 12, 85 x 12, 85 x 12
75 x 12, 75 x 12, 75 x 12
Sumo deadlift
Close grip bench
Bent over row
BB curl
RKC plank
455 x 1, 500 x 1, 565 x 1

175 x 12, 175 x 12, 175 x 12
85 x 12, 85 x 12, 85 x 12
bw x 30sec, bw x 30sec
Week Thirteen
1/26/14
weight: 187 lbs
1/27/14
weight: 188 lbs
1/29/14
weight: 188 lbs
1/30/14
weight: 189 lbs
Floor press
Back squat
Weighted dip
275 x 1, 315 x 1, 355 x 1

60 x 12, 60 x 12, 60 x 12
25 x 12, 25 x 12, 25 x 12
Block pull (3 inch)

Military press
Weighted chin up
Band Pallof press

165 x 1, 185 x 1, 185 x 1
30 x 12, 30 x 12, 30 x 12
pb x 10, pb x 10, pb x 10
Front squat
Bench press
Walking lunge
DB step up
Close grip bench
Sumo deadlift
Lateral raise
RDL
295 x 1, 315 x 1, 395 x 1

50 x 12, 50 x 12, 50 x 12
45 x 12, 45 x 12, 45 x 12
285 x 1, 305 x 1, 345 x 1

25 x 12, 25 x 12, 25 x 12
165 x 12, 165 x 12, 165 x 12
Page 28
Week Fourteen (Deload)

2/2/14
weight: 192 lbs
2/3/14
weight: 190 lbs
2/5/14
weight: 190 lbs
2/6/14
weight: 190 lbs
Floor press
Back squat
Hip Thrust
Band Pallof press
185 x 12, 195 x 10, 225 x 8

225 x 15, 255 x 10, 255 x 10
225 x 15, 315 x 15
pb x 10, pb x 10
Bent over row

Military press
DB upright row
Single leg RDL
135 x 18, 135 x 18, 135 x 18

135 x 12, 135 x 12, 135 x 12
30 x 15, 30 x 15
40 x 8, 40 x 8, 40 x 8
Front squat
Bench press
Dip
Rope tricep extension
185 x 15, 185 x 15, 185 x 15

135 x 20, 185 x 15, 185 x 12
bw x 15, bw x 15
100 x 15, 100 x 15
Close grip bench

DB alternating curl
Concentration curl
Seated row
135 x 12, 185 x 8, 185 x 8

25 x 12, 30 x 12, 30 x 12
15 x 18, 15 x 18
150 x 20, 150 x 20
Page 29
Training Program
On the following pages, I will provide you with a training log that should help keep you on
track. This log just includes the main lifts. Remember, you will be determining which
assistance lifts you employ based on your needs, preferences, and logistics.
Page 30
2x4 Monday Block 1

Back Squat Straight Weight
Date Week Sets Reps Set 1
1*
3
5
2
3
5
3*
3
3
4
3
3
5*
3
1
6
3
1
Floor Press - Straight Weight
1
3
5
2*
3
5
3
3
3
4*
3
3
5
3
1
6*
3
1
Set 2
Set 3
Accessory work:
Quads and Core -Weeks 1,3,5
Chest and Triceps -Weeks 2,4,6
* Denotes the lifts for which youll be going for PRs

Page 31
2x4 Tuesday Block 1

Military Press Straight Weight
1*
3
5
2
3
5
3*
3
3
4
3
3
5*
3
1
6
3
1
Block Pull - Straight Weight
1
3
5
2*
3
5
3
3
3
4*
3
3
5
3
1
6*
3
1
Set 2
Set 3
Accessory work:
Shoulders and Hamstrings/Posterior Chain -Weeks 1,3,5
Back, Biceps, and Core - Weeks 2,4,6

Page 32
2x4 Thursday Block 1

Bench Press Straight Weight
1*
3
5
2
3
5
3*
3
3
4
3
3
5*
3
1
6
3
1
Front Squat - Straight Weight
1
3
5
2*
3
5
3
3
3
4*
3
3
5
3
1
6*
3
1
Set 2
Set 3
Accessory work:
Chest and Triceps Weeks 1,3,5
Quads and Core Weeks 2,4,6

Page 33
2x4 Friday Block 1

Deadlift Straight Weight
Date Week Sets Reps Set 1 Set 2 Set 3
1*
3
5
2
3
5
3*
3
3
4
3
3
5*
3
1
6
3
1
Close Grip Bench Press - Straight Weight
1
3
5
2*
3
5
3
3
3
4*
3
3
5
3
1
6*
3
1
Accessory work:
Back, Biceps, and Core Weeks 1,3,5
Shoulders and Hamstrings/Posterior Chain Weeks 2,4,6

Page 34
2x4 Monday Block 2

Back Squat Ascending Weight
1*
3
5
2
3
5
3*
3
3
4
3
3
5*
3
1
6
3
1
Floor Press Ascending Weight
1
3
5
2*
3
5
3
3
3
4*
3
3
5
3
1
6*
3
1
Set 2
Set 3
Accessory work:
Quads and Core -Weeks 1,3,5
Chest and Triceps -Weeks 2,4,6

Page 35
2x4 Tuesday Block 2

Military Press Ascending Weight
Date Week Sets Reps Set 1 Set 2
1*
3
5
2
3
5
3*
3
3
4
3
3
5*
3
1
6
3
1
Block Pull Ascending Weight
1
3
5
2*
3
5
3
3
3
4*
3
3
5
3
1
6*
3
1
Set 3
Accessory work:
Back, Biceps, and Core - Weeks 2,4,6

Page 36
2x4 Thursday Block 2

Bench Press Ascending Weight
1*
3
5
2
3
5
3*
3
3
4
3
3
5*
3
1
6
3
1
Front Squat Ascending Weight
1
3
5
2*
3
5
3
3
3
4*
3
3
5
3
1
6*
3
1
Set 2
Set 3
Accessory work:
Chest and Triceps Weeks 1,3,5
Quads and Core Weeks 2,4,6

Page 37
2x4 Friday Block 2

Deadlift Ascending Weight
Date Week Sets Reps Set 1 Set 2 Set 3
1*
3
5
2
3
5
3*
3
3
4
3
3
5*
3
1
6
3
1
Close Grip Bench Press Ascending Weight
1
3
5
2*
3
5
3
3
3
4*
3
3
5
3
1
6*
3
1
Accessory work:
Back, Biceps, and Core Weeks 1,3,5

Page 38
Peaking
If you are peaking for a meet, you can simply plan to run 2 x 4 so that the week before your
meet coincides with the 14th (deload) week of the training program. However, rather than
sticking to the recommendations included in the deload section, please do the following:
1. Just train 2-3 days that week, preferably taking off the 2 days prior to the
competition
2. Either avoid the big lifts completely, or do a few sets of each movement (squat,
bench press, deadlift) but stay below 70% of 1RM
3. Perform some assistance work but steer clear of accumulating too much fatigue.
This is not the time to be setting PRs. Stick to 10 total sets for the entire workout.
Get in, get the blood flowing, and go home.
4. Youll be riding a high after setting single rep gym PRs on the squat, bench, military,
and deadlift three weeks out and single rep gym PRs on the front squat, floor press,
close grip bench, and block pull two weeks out. The week of the meet, you need to
rest up, eat well, and sleep well so that your body is charged up for the meet.
Page 39
Tweaking the Program

For your first time running 2 x 4, I recommend sticking exactly to the recipe. However, after
going through the program, there are things that you will learn about how your body
responds. You will figure out subtle ways in which you can tweak the program to produce
even better results in the future. Dont get me wrong; you dont want to stray too far from
the recipe. But tweaking the program 10% is probably beneficial for many lifters, given that
were all different in terms of anatomy, physiology, and psychology. Again, dont feel
compelled to tweak the program if you think its perfect, but also dont be afraid to tweak it
slightly after youve become accustomed to the plan. Ill discuss some examples of how my
training partners and I have strayed from the program.
Ascending Sets
When Im performing my 3 sets of 5 ascending sets, I might prefer to just stick to triples for
my first two work sets so that Im not fatigued and can give my all to the last work set of 5
reps. For example, I recently block pulled 315 x 3, 405 x 3, and 495 x 5.
Extra Day
You might miss some assistance work during the week if youre pressed for time or if
youre just too drained to finish your training session. In this case, you may add in a fifth
day where you perform some make-up work. Weve resorted to this from time to time, so
we will caution you dont overdo the assistance workout if you go this route. When youre
in the middle of a workout and the juices are flowing, its tempting to keep going and do a
ton of volume. Be aware that youll have to set a PR a day or two later, so dont go
overboard.
Sandbagging the Second Exercise
Some days you might be so wiped out after performing your first exercise of the day that
you decide to sandbag the second exercise. You might choose to stray from the
recommended prescription and just go through the motions. For example, Ive seen my
training partner Andrew do 3 sets of deadlifts with less than 60% of his 1RM after he
performs his Friday close grip bench session. Conversely, I have trouble staying in the
recommended ranges with military presses as I find myself wanting to go a bit heavier with
them. Any good program must allow for some degree of auto-regulation.
Mixing Up Rep Ranges
There have been times where weve strayed from the program when we felt like doing
triples on our second exercise rather than singles, or singles rather than 5s, etc. From time
to time, we will pyramid up in weight with our pause reps, strict sets, or explosive sets and
do something like a set of 5, a set of 3, and a set of 1. This only applies to the second lift of
Page 40
the day, not the first. Once the PR has been set on the first lift, you have some wiggle room
with your second lift of the day, so feel free to stray from the prescription slightly.
Adding or Omitting Exercises
I like to perform a rowing movement several times per week. I also like to conduct some
extra glute work several times per week. Ill often perform hex bar bent over rows or band
hip thrusts twice per week, and often these fall on days where Im not supposed to be
performing back or glute work. On the other hand, Im guilty of neglecting my abs/core and
failing to perform any targeted abdominal/oblique exercises for the week. Lifters with
weaker grips will need to incorporate some additional grip work.
Page 41
Records Sheet
Included in this program is a records-sheet that you will keep. It is very important that you
get very familiar with your numbers. You want to almost worship these numbers, as these
are the indicators of your strength and progress. You want to know what you can deadlift
for 5 sets of 5. You want to know your 3 sets of 3 close grip bench press. You want to know
your max single in the front squat. These are the numbers that let you know if youre
moving in the right direction with your training. Every time you set a PR, you update the
sheet. Below is an example - this is my first raw 2 x 4 PR sheet at a bodyweight of 218 lbs.
Ive gotten markedly stronger since my first 2 x 4 training cycle, but this is where I started.
Youll need your own PR sheet, so Ive included a blank one on the following page. Perhaps
you can take a screenshot of it and print it, or recreate your own chart in Word.
3x5
Straight
280
3x3
Straight
315
3x1
Straight
345
3x5
Ascending
295
3x3
Ascending
320
3x1
Ascending
245
245
265
245
255
285
455
495
515
475
500
555
Block Deadlift
(3 preferably)
475
495
515
495
505
565
Bench Press
245
255
275
250
255
285
Close Grip
Bench
225
250
265
235
255
275
Floor Press
(or Board
Press)
245
260
285
250
265
290
Military Press
160
170
180
165
170
185
Back Squat
(High Bar or
Low Bar)
Front Squat
Deadlift
(Conventional
or Sumo)
365
Page 42
2 x 4: Maximum Strength PR Tracker Sheet
Back Squat
(High Bar or
Low Bar)
3x5
Straight
3x3
Straight
3x1
Straight
3x5
Ascending
3x3
Ascending
3x1
Ascending
Front Squat
Deadlift
(Conventional
or Sumo)
Block Deadlift
(3 preferably)
Bench Press
Close Grip
Bench
Floor Press
(or Board
Press)
Military Press
Page 43
How to Adapt the Program for Different Movements

Maybe youre sold on maximum strength, but you arent a huge fan of powerlifting. Perhaps
the squat, the bench press, or the deadlift just dont suit your body very well. You may have
discovered through trial and error that other movements build your strength and
musculature better than the lifts that Ive included in 2 x 4. Can you still adhere to the plan
with some simple modifications? Sure you can. Heres how.
First, youll need to figure out the 8 lifts that you would like to prioritize in the program. As
you know, I picked the back squat, front squat, deadlift, block pull, bench press, close grip
bench press, military press, and floor press.
You might like the box squat, Romanian deadlift, Bulgarian split squat, hip thrust, weighted
chin, seated dumbbell overhead press, chest supported row, and low incline press.
Thats fine as these are great

exercises. Let me show you how to
fit them into the 2 x 4 model.
At this point, youll need to
determine the three target reps
youll reach. To remind you, I
picked 5s, 3s, and 1s in the
original 2 x 4 plan. You might
prefer a bit higher reps, such as
8s, 6s, and 4s. You can build
plenty of strength with these
target reps, so trust your chosen
reps.
Next, youll need to determine

which lifts youll perform on the
various four training days. Lets
say you choose to pair up box squats and low incline press on day one, hip thrusts and
weighted chins on day two, Bulgarian split squats (Bulgarian SS) and seated dumbbell
overhead press (Seated OHP) on day three, and Romanian deadlifts (RDLs) and chest
supported rows (CSRs) on day four.
Now youll just perform the routine in a similar manner to what I provided in this manual.
Youll perform two weeks of 3 x 8 reps using the same weight on each set, two weeks of 3 x
6 reps using the same weight on each set, two weeks of 3 x 4 reps using the same weight on
each set, then a deload week. This will be immediately followed by two weeks of 3 x 8 reps
using progressively heavier loads on each set, two weeks of 3 x 6 reps using progressively
heavier loads on each set, two weeks of 3 x 4 reps using progressively heavier loads on
each set, then a deload week.
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Your plan would be set forth on the following page. Of course, youd need to add in some
assistance work and deload in a similar fashion to what was laid out earlier in the manual,
but Im sure you get the point. Weve included a ton of exercises in our 2 x 4 library so that
you can pick and choose what works best for you!
Page 45
Example Adapted Program

Week
1
2
3
4
5
6
7
8
9
10
11
12
13
14
Day 1 (Mon)
Box Squat 3 x 8 S
Incline Press 3 x 8 S
Box Squat 3 x 8 S
Back Squat 3 x 6 S
Box Squat 3 x 6 S
Box Squat 3 x 4 S
Box Squat 3 x 4 S
Deload
Box Squat 3 x 8 A
Incline Press 3 x 8 A
Box Squat 3 x 8 A
Back Squat 3 x 6 A
Box Squat 3 x 6 A
Box Squat 3 x 4 A
Box Squat 3 x 4 A
Deload
* S = Straight Sets
*In Red = PRs
Day 2 (Tues)
Hip Thrust 3 x 8 S
Weighted Chin 3 x 8 S
Hip Thrust 3 x 8 S
Hip Thrust 3 x 6 S
Hip Thrust 3 x 6 S
Hip Thrust 3 x 4 S
Hip Thrust 3 x 4 S
Deload
Hip Thrust 3 x 8 A
Weighted Chin 3 x 8 A
Hip Thrust 3 x 8 A
Hip Thrust 3 x 6 A
Hip Thrust 3 x 6 A
Hip Thrust 3 x 4 A
Hip Thrust 3 x 4 A
Deload
* A = Ascending Sets
Day 3 (Thur)
Bulgarian SS 3 x 8 S
Seated OHP 3 x 8 S
Seated OHP 3 x 8 S
Seated OHP 3 x 6 S
Seated OHP 3 x 6 S
Seated OHP 3 x 4 S
Seated OHP 3 x 4 S
Deload
Bulgarian SS 3 x 8 A
Seated OHP 3 x 8 A
Seated OHP 3 x 8 A
Seated OHP 3 x 6 A
Seated OHP 3 x 6 A
Seated OHP 3 x 4 A
Seated OHP 3 x 4 A
Deload
Day 4 (Fri)
RDL 3 x 8 S
CSR 3 x 8 S
CSR 3 x 8 S
RDL 3 x 8 S
RDL 3 x 6 S
CSR 3 x 6 S
CSR 3 x 6 S
RDL 3 x 6 S
RDL 3 x 4 S
CSR 3 x 4 S
CSR 3 x 4 S
RDL 3 x 4 S
Deload
RDL 3 x 8 A
CSR 3 x 8 A
CSR 3 x 8 A
RDL 3 x 8 A
RDL 3 x 6 A
CSR 3 x 6 A
CSR 3 x 6 A
RDL 3 x 6 A
RDL 3 x 4 A
CSR 3 x 4 A
CSR 3 x 4 A
RDL 3 x 4 A
Deload
* In Black = Pause Reps, Superstrict Reps, or Explosive Training
Page 46
2 x 4 for Geared or Advanced Lifters

What if youre a competitive powerlifter who trains and competes in gear? What if youve
been heavily influenced by Westside Training and like to utilize more of their
methodology? Can you still follow the 2 x 4 plan? Sure you can, with some simple
modifications. Here are ways in which you can go about this:
1. Train in Gear With Squats and Bench
When performing maximal squats and bench press, train in your gear. This means
wear your briefs, knee wraps, belt, and squat suit when you squat, and wear your
bench shirt when you bench. Youll still be
doing plenty of raw work when performing
submaximal effort work and when performing
box squats, floor press, and close grip bench
press, so the two styles will go hand in hand
with each other.
2. Substitute Box Squats for Front Squats
Rather than performing front squats, perform

box squats and practice sitting back while
keeping the shins vertical. This training will be
more specific to the demands of the geared
squat.
3. Utilize Accommodating Resistance During

Explosive Training
When you perform explosive training, make

sure to loop some band tension or chains around the bar to more closely mimic the
strength curve of geared lifting. A good rule of thumb is to incorporate an extra 2030% of tension at the top of the lift. Another option is to use the sling shot during
your bench and even close grip bench press training. See the reference guide for a
video on the sling shot.
4. Perform a Greater Proportion of Explosive Training
Rather than utilizing the super-strict method or pause reps, stick mostly to
explosive training for your submaximal effort methods.
Weve included a great deal of exercises in our quick reference video guide, so make sure
you check that out if you fall into this category. We teach you how to set up bands and
chains for the different lifts in addition to demonstrating the most effective ways of
utilizing accommodating resistance.
Page 47
Frequently Asked Questions (FAQ)

Here are some frequently asked questions pertaining to 2 x 4, split up into several different
categories, which include:
Gear/Accessories and Specialty Equipment

Training
Form & Technique
Assistance Lifts
Troubleshooting
Programming
General
Page 48
Gear/Accessories and Specialty Equipment

Can I wear lifting straps?
Some powerlifters wear them, however, I dont recommend their usage because you
should never be limited by your grip. I have overcome a terribly weak grip by
avoiding straps and utilizing specialized grip training. One benefit of straps is that
you can usually use more weight, but this is a slippery slope since relying on them
can become a crutch. In competition you are not allowed to use straps, so I think its
best to avoid using them
altogether. A good knurled
barbell and chalk should suffice.
I dont have bands. What do I do?
This depends on the exercise.
For example, if you dont have
bands, you can use a cable
column with Pallof presses or
face pulls. You can also employ
similar free weight substitutes.
In terms of accommodating
resistance, you can use chains. I
would recommend saving up for
bands in the future.
I dont have blocks. What do I do?

Block pulls are a large
component of this program, and
I have a hunch that theyll
become one of your favorite
exercises (they quickly became
one of mine). I like a 3" block the best, however, most powerlifters prefer 4. I spent
roughly $30 at Lowe's - I had them cut 2 sheets of plywood in squares that I could
stack on top of one another for block pulls and also deficit work. You may use rack
pulls in the meantime but I would highly recommend getting your hands on some
blocks. Either purchase blocks, or get crafty and figure something out like I did.
Some lifters pull off of bumper plates, which presents another option.
I dont have a 2-Board. What do I do?

You can do floor press as a substitute, but a 2-board is a very easy tool to make for a
cheap price. Again, you can go to your local hardware store and get the materials for
a reasonable price. Its a great option for building bench press lockout strength so I
recommend that over time you figure out a way to board press.
I dont have a sling shot. What do I do?
The sling shot is an excellent tool for advanced and geared lifters. Its good for raw
lifters too, and you can substitute this for the floor press or board press if you
Page 49
purchase one. If youre looking to mimic the effect, you can use bands or chains in
the meantime if they are available to you. I recommend that you invest in one as
they are very useful and can help spare your shoulders and pecs, especially if you
are injury prone. Another possibility is to use a mini band looped around the upper
arm, which works similar to a slingshot but is not as beneficial.
I have a hex bar, can I do hex bar deadlifts?

Yes, these can be done in place of regular deadlifts or block pulls in the weeks where
you are not trying to set a PR. I also like to use the hex bar for bent over rows.
Should I wear a belt?
Yes, you should, but only on your top lifts (>85% of 1RM). Do not use a belt so
frequently that you rely on it even on your warm-up sets.
Should I wear knee wraps or sleeves?

This is up to you. Some federations allow the use of knee wraps and sleeves while
some do not, so take this into consideration and do some research if you plan on
competing. Moreover, dont use them so often that you absolutely rely on them
while training.
Should I wear elbow sleeves?

These are not allowed in any federation so do not use them so frequently that you
become reliant on them. You may use them from time to time if you feel the need,
but again, dont use them all the time.
Should I wear wrist wraps?
These are advised since most federations allow them. If you plan on competing,
check with your federation ahead of time. Most of my colleagues wear them and
swear by them to keep their wrists healthy.
What type of shoes should I wear?
Most people do best squatting in
Chuck Taylors, while others do best
in Olympic shoes. I like front
squatting in Olympic shoes and
back squatting in Chucks or
something similar. You might
prefer different shoes with different
lifts so experiment to find what
works best for you. For example,
some lifters prefer to bench in
Olympic shoes, and a very small
minority even like to deadlift using
Olympic shoes. Different strokes for
different folks.
Page 50
Should I use liniment?

Yes, I think using liniment is a good
idea when you are feeling beat up,
but I dont advise you to use it all
the time and become reliant upon it.
I dont have a glute ham developer, what

else can I do?
The GHR primarily strengthens knee
flexion hamstring strength, which I
believe to be overrated for
powerlifting and maximal strength
training in general. So dont fret if
you cant do GHRs. There are many
other options that are great for
building hamstring strength,
including: back extensions, good
mornings, reverse hypers, Nordic ham curls, and Valslide leg curls.
I dont have a reverse hyper, what else can I do?

The reverse hyper is a great tool. However, its not well-tolerated by every lifter. The
heavy kettlebell swing is a good substitute for reverse hypers. However, back
extensions and hip thrusts will do the job as well.
I dont have a hip thruster, what else can I do?

We love our band hip thrusts off the hip thruster. However, if you dont have a hip
thruster, you can simply do barbell hip thrusts off of a standard bench. Make sure
you have a bar pad to cushion the hips. You can also get crafty and figure out a way
to do band hip thrusts, perhaps using a power rack.
I dont have a back extension, what else can I do?

You can perform back extensions off of a standard bench by laying flat on the bench
and hooking your legs underneath the bench. Sometimes youll need to put a heavy
dumbbell on the other end of the bench to prevent it from tipping. However, good
mornings and hip thrusts can be performed (or reverse hypers or kettlebell swings)
in their place.
I dont have a heavy kettlebell, what else can I do?
Heavy kettlebell swings are great, but many individuals dont use great form with
these, so make sure you do them right if you do them. Most lifters dont have access
to heavy kettlebells. We like to use the 203 pounder in our training. However, you
can purchase a Hungarian core blaster or Kettleclamp if youd like. And perhaps
better yet, you can make a homemade t-handle for around $15 from Home Depot.
There are videos showing how to make these on YouTube.
I dont have any specialty bars. Am I in trouble?
Page 51
Plenty of world-class lifters have built their strength using solely a standard barbell
for their big lifts. Do not worry if you dont have a safety squat bar, rackable
cambered bar, buffalo bar, or hex bar. These are nice to have for long term training,
but theyre not necessary.
Page 52
Training
Can I do a burn out set?
No. Burn out sets are tempting, but get your volume with the assistance exercises.
Burn out sets are great for other programs, but for 2 x 4 they will compromise
recovery and impede progress.
Can I rep out on the last set if I have more in the tank?
No, just stick to the 3x5, 3x3, and 3x1. If you end up completing the sets with relative
ease, just leave some in the tank rather than pushing the envelope. When you start
doing extra, it affects you later in the training week.
Should I do high bar or low bar back squats?
It depends. Most lifters will find they're stronger with low bar, but some prefer high
bar. Experiment with both and find what works for you. Throughout the year, you
should incorporate both styles though.
Should I do conventional or sumo deadlifts?

It depends, and there's really no way to tell which style youll be best at. You'll have
to experiment to find which one works for you, although both should be done
throughout the year (just as in the case of high bar and low bar squats).
Can I do touch and go reps?
No. Do not touch and go with your bench presses or deadlifts. Always use a slight
pause. Deadlifts are reset every rep, and bench presses are held with a pause. Bad
habits beget bad habits with bench press, and deadlift gains will be greater if you
pause between reps.
Can I incorporate pause reps?
Yes, these are done on days when
you're not trying to set a record, on
alternating weeks. We highly
encourage pause reps on the primary
lifts. These are also beneficial during
de-load weeks as well.
Can I incorporate dynamic effort work?

Yes, you can do dynamic effort work
on alternating weeks when you are
not setting PRs. However DE should
be reserved for lifters that have
sufficient weightlifting experience.
Geared lifters should employ a greater
proportion of explosive lifting in their
training.
Page 53
Can I do conditioning work?

Yes, although I'm not a huge fan of HIIT training when training for maximal strength.
Keep in mind that weight training is a form of conditioning work - especially high
rep assistance lifts. I like the prowler, hill sprints, KB swings, and Farmers walks, but
dont overdo it. Theres nothing wrong with plain old walking. Dont forget that
plenty of bodybuilders and powerlifters have been successful without ever doing
HIIT. I recommend periodizing your conditioning so that youre not doing extra high
intensity work year round.
Can I do Olympic lifts?

No, theyre not worth it when aiming for maximal strength. If aiming for greater
power, explosive training (DE or CAT) can be done every other week. This will give
you the specific explosive strength you need for building the big lifts. The Olympic
lifts can be dangerous for athletes not used to this stimulus, as they are very
technical. If youre insistent on performing other explosive lifts, then hex bar jump
squats and heavy kettlebell swings can build just as much power as Olympic lifts but
are safer to perform.
Can I do plyometrics?
No, theyre not worth it when building maximal strength. Explosive training done
every other week will give you the specific explosive strength you need.
Plyometrics can be dangerous for athletes not used to this type of stimulus. If youre
insistent upon incorporating some plyos, then box jumps are easiest on the body.
Can I do sprints?
No, its not worth it for maximum strength training. Dynamic effort work done every
other week will give you the specific explosive strength you need. Sprints can be
dangerous for lifters who are not used this type of stimulus. I know many lifters who
pulled a hammy or hip flexor when attempting sprints and ended up regretting it. If
youre insistent on sprinting, then hill sprints are easier on the body.
How do I get more TUT and metabolic
stress into my workouts?
You can get this with your
assistance lifts, not with your
specific lifts. With the specific
lifts be sure to stick to the plan,
but you can focus more on
getting a pump, feeling the burn,
and getting more volume in with
the assistance lifts.
Page 54
Form and Technique

Is it ok if I round my back a little bit with deadlifts?
Yes and no. On weeks where you're going for PRs, allow for a little bit of wiggle
room, but limit the low back rounding as much as possible. Upper back rounding is
acceptable, however. The more neutral you can keep your spine, the less beat up
you'll get, which is important on this program. On non-PR weeks be ultra strict.
I lean forward a lot in my squat. What should I do?

Much of this is due to your anatomy and body segment lengths. Some find wearing
Olympic shoes helps. Strengthening the quads and improving ankle mobility can
help tremendously over time as well. You want to stay relatively upright, but its not
uncommon to see powerlifters leaning forward to a 45 degree trunk angle when at
the bottom of the movement.
Im stronger when I flare my elbows out on a
bench press rather than keeping them in.
This is very common with lifters who
first start powerlifting, but stick with
it. Over time, the vast majority of
lifters find they are stronger this way,
so be patient. It will also be better for
your shoulders in the long run. The
ideal arm angle varies from one lifter
to the next so experiment to figure
out what works best for you.
Whats the best grip for deadlifts?

Most people use a mixed grip (overunder), but some of my colleagues
like the hook grip. The hook grip takes a while to get used to, but some swear by it.
Find what works best for you to allow you to pull the most weight.
How deep should I do my front squats?

Try going ass to grass (ATG) on these, but if you can't maintain proper form, just go
as deep as you can without losing your arch. Some lifters can only safely go to
parallel.
Im weak off the floor during deadlifts.

Pause deadlifts, leg presses and heavy KB swings will help. Some lifters find that
quad work in general and deficit deadlifts help improve their starting strength.
I have a weak lockout with the deadlift.
Hip thrusts, back extensions, and thoracic extensions can help. Some people like
rack pulls. Make sure your rack pulls mimic the same body positioning you use
during your regular deadlift.
Page 55
Im weak off the chest during bench.

Pauses, super-strict technique, explosive training, learning to stay tight, and learning
to use the lats in the bottom position of the press can all help.
I have a weak lockout with the bench.

Band triceps extensions, floor press, board press, slingshot, bands, chains, and other
triceps work will help. I like band tricep extensions because they are easiest on the
elbow joint and can be performed frequently.
I have trouble sitting back during the squat.
Box squats, good mornings, and general strengthening of the back and hamstrings
should help with this.
I have trouble reaching depth with the squat.
Hip mobility work, ankle mobility work, pause squats, and squatting to a box will
help. Squatting to a box prevents skimping in ROM, which tends to happen as the
weight gets heavier in training.
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Assistance Lifts
Should I go to failure on my assistance work?
Dont be afraid to go to failure, but in general, try to leave 1-2 reps in the tank.
Assistance lifts are every bit as much about quality as quantity, so make sure you
focus on the intended muscles and use excellent technical form.
Why do I need to hip thrust?

The hip thrust is highly beneficial for several reasons:
1. Bigger glutes can never hurt for squatting and deadlifting
2. They can actually transfer to all three lifts since the bench press requires
leg drive thats similar to a hip thrust
3. The most overlooked benefit is when lifters go to pull their 3rd deadlift
attempt on the platform. They usually go for a PR which they have never
lifted before. They round their back slightly to get the load off the floor, and
without big strong glutes, it makes it near impossible to lock out the weight
because they are in a disadvantageous position.
Can I do other types of bent over rows?

Of course. I like the Pendlay style row, but I dont reset each rep on the floor, which
builds added grip strength. However, you may do Yates rows or other types of rows
if you would like. I like the hex bar for bent over rows as well.
How much abdominal work should I do?
Dont go overboard on abs. A couple sets at the end of the workout is all you need.
You can get very strong abs this way.
What type of core/ab
exercises should I do?
Spinal stability
exercises are the safer
option: RKC planks,
hollow body holds,
side planks, and Pallof
presses are advised.
However many
powerlifters like
straight leg sit-ups
and hanging leg raises
and have not found
them to be injurious.
How often should I hip
thrust?
At least once a week
but I recommend
Page 57
twice per week if you find that glutes are a weak part.
How often should I bent over row?

A least once per week but I recommend twice per week performed with a double
overhand grip if your grip strength is lacking. Bent over rows can transfer to all 3
powerlifts so dont underestimate their importance.
What assistance work should I do on the different days?

Since the main lifts alternate, youll need to alternate the assistance work to make
sure not to tire anything out for one of the lifts in which you are going for a record. I
like quads and core on day 1 of week 1 and day 3 of week 2, shoulders and
hamstrings on day 2 of week 1 and day 4 of week 2, chest and triceps on day 3 of
week 1 and day 1 of week 2, back/bis/core on day 4 of week 4 and day 2 of week 2.
What are the best assistance exercises for shoulders?

Military press, dumbbell military press, lateral raises, front raises, and rear delt
raises are advised.
What are the best assistance exercises for pecs?

Flys, dumbbell bench, and dumbbell incline press are advised.
What are the best assistance exercises for quads?

Front squats, hack squats, leg press, leg extensions, and single leg squatting
movements like lunging and Bulgarian split squats are advised.
What are the best assistance exercises for hamstrings?
Good mornings, back extensions, 45
degree hypers, reverse hypers,
GHRs, Nordic ham curls, and
Valslide leg curls are advised.
What are the best assistance exercises for
back?
Bent over rows, chin ups,
pulldowns, chest supported rows,
seated rows, inverted rows, and 1arm DB rows are advised.
What are the best assistance exercises for

calves?
Single leg calf raises can be done
anywhere off a step, so they are
most convenient. Standing and
seated machine calf raises are good
as well.
Page 58
What are the best assistance exercises for glutes?

Hip thrusts, single leg hip thrusts, pull-throughs, barbell glute bridges, kb swings,
and seated band hip abductions are all advised.
What are the best assistance exercises for arms?

For triceps, I like band triceps extensions. For biceps I like hammer curls because
they are both very easy on the joints, which is important when training frequently.
There are many other great arm exercises like barbell curls, EZ bar curls, rolling DB
triceps extensions, dips, and chins as well.
What are the best assistance exercises for the squat?

Front squats, deadlifts, block pulls, and hip thrusts are my favorites. Some people
like box squats and good mornings, while others like Bulgarian split squats and back
extensions. It is very important to find what works best for you.
What are the best assistance exercises for the bench press?
Close grip bench, dumbbell bench press, military press, chest supported rows, band
triceps extensions, and floor press are my favorites, but there are many others.
What are the best assistance exercises for the deadlift?
Squats, front squats, block pulls, and hip thrusts are my favorites, but there are
many others.
How do I know how many sets and reps to use for my assistance work?
Many strategies can work. In general 3-4 sets of 6-12 reps, but do not be afraid to do
just 1 set of 20 or sets of 3's and 5's from time to time. Variety is good.
What is more important for getting stronger - the main lifts or the assistance lifts?
The main lifts are much more important but the assistance lifts help out very much
over the long haul and drive your main lifts. Do not make the mistake of neglecting
either.
Im not strong enough to do glute ham
raises - can I just do negatives?
Yes, that would be an
appropriate regression.
I'm not strong enough to do pullups can I just do negatives?

Yes, that would be an
appropriate regression. You can
also do band assisted pull-ups or
seated lat pulldowns if you have
access to one.
Page 59
Trouble Shooting
Theres nowhere to do hip thrusts at my gym, is there a substitute?
You can do barbell glute bridges, single leg hip thrusts off a bench, pull throughs, or
try setting up aerobic steps and doing barbell hip thrusts off that.
I cant roll the bar over my hips for barbell hip thrusts and glute bridges because my legs
are too big.
Learn how to set up band hip thrusts using a rack or heavy dumbbells, or use a
spotter to help hand the weight to you.
The bar hurts my hips when I hip thrust.

You need a Hampton thick bar pad, Airex balance pad, or Squat Sponge to cushion
the hips. Alternatively, learn how to use bands.
I cant get hip thrusts to feel right.

Youre probably using too much weight, so drop the load and make sure you really
squeeze the glutes at end range. Experiment with your foot and back position as
well.
Squatting hurts my hips.

Femoroacetabular Impingement (FAI) is extremely common in lifters, so this may be
the culprit. If you have to, squat high and do DE work. Soft tissue work and
stretching can help as well, as can goblet squats and glute strengthening.
Hip thrusts hurt my knees.
This can happen because the quads contract very hard while hip thrusting. If this
happens, back off in frequency and the pain will usually subside.
Deadlifts hurt my back.

A lot of times this is due to
either lumbar flexion
(rounding) or
hyperextension
(overarching). Make sure
you know what a neutral
spine is and reinforce this
posture over and over in your
lifting. You may need to take
a couple weeks off from
heavy deadlifting if its acting
up. Never stubbornly push
through pain. Listen to your
body and make appropriate
adjustments in training.
Page 60
My grip is weak.
Train your grip twice per week. My favorites are grippers, bench squeezes, and
static one arm hangs from a pull up bar. However, doing deadlift warm up sets with
a double overhand grip and bent over rows with double overs will go a long way in
strengthening your grip as well.
My shoulders hurt when I squat.
You can try high bar squats with a wide hand placement. If that doesnt work, the
cambered bar, safety squat bar, and buffalo bar can all bring some relief as well.
Front squatting for a few weeks is another option.
My shoulders hurt when I bench.

The Swiss bar, football bar, 2 board press, floor press, sling shot, mobility work,
activation work, and soft tissue work in the shoulder girdle can be good solutions.
Page 61
Programming
Can I do this routine and another
routine at the same time?
Absolutely not.
On what days should I schedule my

workouts?
I like Mon, Tues, Thurs, and Fri.
Some like Mon, Tues, Thurs,
and Sat. In general, just try to
spread the days out and make
sure youre recovering.
Should I deload? If so, how often?
Yes, I recommend every six
weeks you have a week where
you take it easy. This is written
in the program. Stick to 10 sets
total or less for the workout
including assistance
movements.
Im young. Can I add in more frequency?

No. You can add more volume in the assistance lifts but dont add more frequency to
the main lifts.
Im older and my body has taken a pounding over the years. How can I adapt the routine?
You can use a cambered and safety squat bar for squats. You can use the swiss bar
or thick bar for bench. You may avoid the military press and perform bent over rows
with a trap bar. You could do more single leg work and posterior chain work and
less specific work. The point is to adapt the program to work for you, which can
easily be done.
Should I do this program year round?
No. Its a 14-week cycle that may be done twice back-to-back or 3 times spread out
throughout the year.
Id like to add in Smolov, 5/3/1, Sheiko, Russian Squat, Westside, etc.?
These can be run at separate times of the year, but make sure you deload and
recover properly after completing 2x4 before starting something else.
How should I adjust my training if I am prepping for a meet?

Plan the program so that the last deload week is the week of the meet. On this week,
its probably better to just train 2-3 days using light loads and mostly assistance
Page 62
work. I dont recommend taking it completely off however. Deloading is specific to

the lifter, so experiment to figure out what works best for you.
How should I choose my weights at a meet?

Beginners should be really conservative. Theres nothing wrong with going 9 for 9.
Your 1st lift should be something you can lift for 5 reps. Your 2nd lift should be
something youve hit in training and know you can do. And your 3rd lift would
ideally be a gym PR. However, you'll have to adjust depending on how you're feeling.
Im on anabolic steroids. Can I modify the program?
You can add in more assistance work if you feel that youre easily recovering, but
dont modify the specific work.
I compete in gear. Should I modify the program?

Yes. Read the section on this topic. In general, do more top end work and use bands
and chains.
I am a female. Should I train differently on this program than a male would?
No. Train the same way. You might need to add in more glute work if you feel your
glutes are a weak point.
Since you dont give percentages, when should we consider a set a work set?
It takes a couple cycles of this program to really learn your weights, but over time,
you will learn your exact strength on the different set and rep schemes.
Can you provide a rough estimate on how long each lifting session should take?
60-90 minutes
Page 63
General
When I feel really beat up, should I still lift?
It depends. You need to learn the difference between general discomfort and bad
pain. With bad pain, you do not want to train, so take the day off. With general
discomfort, many times people will find this goes away after their warm-up and they
have a great workout. If youre just fatigued, go lighter and focus on form. Usually
lifters can train around things, but theres nothing wrong with just foam rolling and
stretching and then heading home.
How should I warm up?
In general, it is a good idea to spend 10-15 minutes doing a general warm-up
consisting of self-manual therapy (SMT,) dynamic mobility, and some muscle
activation work. Youll also need to perform specific warm-up sets for your first lifts
of the day.
What kind of diet should I follow?

Many diets can work well. I am a fan of IIFYM (If It Fits Your Macros), but in general,
you do not want to carry excess body fat. Look at powerlifters Stan Efferding and
Dan Green who are both proof that you do not need to be fat to be strong.
I want to get muscular and strong at the same time, will this program help me achieve both
objectives?
Yes, this program is great at doing both at the same time. Since both strength and
hypertrophy are related, we have included
all the variables into 2x4. We left no stone
unturned.
How long of a rest should I take in between sets?
It depends. For specific work, around 3
minutes, but for assistance work, 1-2
minutes. When performing explosive
training on the main lifts, keep it to 60-90
seconds.
Is this program for lifters of all different experience

levels?
Yes, it can work for both beginners and
advanced lifters.
What should I do if I have to miss a day of training how should I continue when I return?
Since this is a 4-day a week program, try to squeeze it in on another day. You need
to be able to commit to 4 days. If you miss a couple of days, you may have to
combine the specific lifts from different days while dropping the assistance
exercises.
Page 64
What should I do if I have to miss a week of training - how should I continue when I return?
Just continue where you left off.
What can I do on the days that I am not lifting?

Recovery work. This can include: Jacuzzi, contrast baths/showers, and SMT. It can
also entail taking in proper nutrition, sleeping well, relaxing, and having some fun.
Page 65

2 X 4 Maximum Strength

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4. Moreover, the best program out

8. 2 x 4 is not a year-round program. It is a 14-week training cycle that can be

Designing the Program

The following step in designing 2 x 4 required me to figure

Ideal number of training sessions per week: 4

2. Super Strict Form

3. Explosive Training (also referred to as

You can perform the lifts with lighter weight

The Case for Submaximal Loads and Intensity of Effort

Sam Byrd is arguably the best squatter

Why Percentages Fail Some Lifters

* In Black = Pause Reps, Superstrict Reps, or Explosive Training

I cant think of a single powerlifter that I know who

Close Grip Bench

Maximal Strength Training is a Marathon, Not a Sprint

Sample Training Journal

weight: 190 lbs

weight: 188 lbs

weight: 189 lbs

weight: 190 lbs

365 x 5, 365 x 5, 365 x 5

275 x 5, 275 x 5, 275 x 5

405 x 5, 405 x 5, 405 x 5

weight: 189 lbs

weight: 190 lbs

weight: 189 lbs

weight: 190 lbs

285 x 5, 285 x 5, 285 x 5

Block pull (3 inch)

405 x 5, 405 x 5, 405 x 5

315 x 5, 315 x 5, 315 x 5

Close grip bench

315 x 5, 315 x 5, 315 x 5

weight: 190 lbs

weight: 191 lbs

weight: 190 lbs

405 x 3, 405 x 3, 405 x 3

185 x 3, 185 x 3, 185 x 3

225 x 3, 223 x 3, 225 x 3 *pause reps

455 x 3, 455 x 3, 455 x 3

weight: 190 lbs

weight: 192 lbs

weight: 190 lbs

weight: 193 lbs

weight: 191 lbs

295 x 3, 295 x 3, 295 x 3

Block pull (3 inch)

455 x 3, 455 x 3, 455 x 3

325 x 3, 325 x 3, 325 x 3

Close grip bench

295 x 3, 295 x 3, 295 x 3

weight: 192 lbs

455 x 1, 455 x 1, 455 x 1

Band Pallof press

weight: 194 lbs

weight: 191 lbs

weight: 190 lbs

195 x 1, 195 x 1, 195 x 1

305 x 1, 305 x 1, 305 x 1

495 x 1, 495 x 1, 495 x 1

weight: 189 lbs

weight: 190 lbs