Dave Tate

Strong(er) Workout
Phase 2

Strong(er) Phase 2

The STrong(er) WorkouT
PhaSe 2

Serious training for non-competitive athletes

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Elitefts.com

Strong(er) Phase 2

conTenTS

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Strong(er) Intro PhaSe 2 Strong(er) 2.1 tranSfer to Strength Strong(er) 2.2 MaxIMal Strength Strong(er) 2.3 recovery

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EFS Strong(er) Workout Manual

Introduction Elitefts.com 2 .

Strong(er) Phase 2 5 EFS Strong(er) Workout Manual .

develop all areas at the highest level possible? This is where the Strong(er) workout comes into play. covers all areas—from cardiovascular and strength development to flexibility. Training for competitive sports is a point in which training for health and fitness no longer is the prime objective. There are serious commitments of time. what does one do when they no longer have the need to excel 100 percent at one specific attribute. of a different kind than the typical competitive sports participant. Sport-specific training can significantly neglect other areas of training to achieve its desired outcome. Achieving these goals requires an entirely different training regimen. 6 Elitefts. A complete. well-rounded program. not a powerlifting or bodybuilding program.com . but one that enhances total strength and health through specific exercise and diet. including great sacrifices that are hard to understand unless you have been there and lived the life.Strong(er) Phase 2 BecoMIng a STrong(er) aThLeTe A Strong(er) Athlete is an exceptional athlete. Training to be your absolute best in a sport takes years of consistent. The Strong(er) Athlete will sacrifice a studied depth in training to achieve an optimum and well-rounded breadth. mobility. money and lifestyle to be made if one wishes to win in the competitive sports arena. By contrast. what happens when overall strength and health becomes the main purpose and goal? In other words. a competitive sport such as powerlifting requires the development of maximum strength above all other areas in order to become a champion. Unlike the person that trains rigorously to excel in one or two events. The question then becomes. but rather. nutrition and beyond. for example. yet. the goals of Strong(er) Athletes are to achieve overall strength and health to the best of their ability. regulated training.

muscle gain and fat loss. Others might be serious trainers who wish to maintain their hard-won abilities at the highest level. you need to have Extraordinary Resolve to reach this level. I have logged more than 10. In other words. coaches and trainers to achieve outstanding results with their programs. The Strong(er) Workout will test you both physically and mentally. I have brought my extensive training background to bear on a 52-week program to help the Strong(er) Athlete develop all aspects of individual fitness. while having spent countless hours advising and counseling athletes.Strong(er) Phase 2 My own experience includes more than 20 years of training for competitive strength sports — including both powerlifting and bodybuilding. but the gains will be great. Since strength always was my first love. You must have a strong desire to train. you will be one of the few who possess EXTRAORDINARY RESOLVE. but simply no longer wish to compete. Strong(er) Athletes might be those who no longer wish to devote 100 percent focus into one single training discipline or sport.000 hours of gym training and an equal amount in the training of others. Rather than setting goals to beat others in competition. The Strong(er) Workout is not a beginner’s exercise program. In the end. at times. To that end. however. powerlifting became my sport specialty and my training and competing reign lasted over two decades. Each phase of the Strong(er) Workout program builds on previously achieved goals and focuses primarily on physical preparedness. the Strong(er) Athlete wants to accomplish the goals he has set for himself. train extremely hard. then let’s begin: Welcome to the Strong(er) Workout. This program assumes that you have a solid base of training fundamentals and good exercise technique. dynamic strength development. Since the age of 13. maximum strength development. To say that I have lived my life “Under The Bar” would be a vast understatement. I have written hundreds of articles and four books on the subject. and. 7 EFS Strong(er) Workout Manual . A consistent background of at least three to five years — with a proven training program — is recommended before undertaking the Strong(er) Workout. If you want to make this commitment.

Transfer to Strength Phase Elitefts.1 .com 2.

Strong(er) Phase 2 9 EFS Strong(er) Workout Manual .

your ability to lift sub-maximal loads for multiple sets will have diminished. your strength levels may drop because of the focus on muscular balance. Phase 1 was constructed and designed to ready your level of preparation for pure strength work.1 is designed to bring this ability back. and muscular development. GPP. My first suggestion to you is to go back and complete Phase 1 first.Strong(er) Phase 2 The TranSfer To STrengTh PhaSe The purpose of this phase is to begin the process of converting your training to a pure strength program.1. During Phase 1. If you’re jumping into this without having gone through Phase 1. then jump straight to Phase 2.com .2. as all these phases are linked together. This does not come without a price. The first part of Phase 2. 10 Elitefts. you will NOT be able to make it through Phase 2. If this is not an option. If this was done correctly.

Warm-up Sets: Only work sets are listed. Drink as much water as you can. By keeping calories high we can ensure that your nutritional needs are being met. Here are some simple rules: 1. This is IMPORTANT. 3. If you feel you need more. 11 EFS Strong(er) Workout Manual . You SHOULD NOT lose weight on this phase. don’t exceed 3 minutes. You need to maintain a positive calorie balance. 5. In truth. Eat junk food in moderation. divided evenly across all means. and you will need ALL the recovery you can get. 4.Strong(er) Phase 2 Parameters Rest Periods: Unless otherwise noted. rest between 60-120 seconds between sets. Keep protein around 1 gram per pound of body weight. I would like to see you gain some weight and go up a couple of percentage points in body fat. 2. Have some healthy fats with each meal. Eat every 3-4 hours. there are some things to keep in check. While there are no specific dieting guidelines. Diet: This is a FREE phase with diet. Do as many or as few warm-up sets as you need. Cardio: Reduce to 3 times per week for 20 minutes at a moderate pace. This will also give you a break from dieting all year round. The main purpose of this phase is to build maximal strength.

Strong(er) Phase 2 STrong(er) PrograM 2. 12 Elitefts.1 *See exercise selection guide at end of program.com .

selecting one movement from list below. Vertical Pulling: 3 sets 10 reps (shy of failure). Select from list below and change movement every week.Max efforT (Me) LoWer BoDy 1. Select from below and change as you wish. ME Movement: work up to your best single. selecting movement from list below. Hamstrings: 3 sets 8 reps (shy of failure). 13 EFS Strong(er) Workout Manual . Lower Back: 3 sets 8-15 (shy of failure). Extra Movement: 3 sets 10-15 (shy of failure). Select from list below and keep the same every week. 2. Ab Work: 4 sets 8-10 reps (to failure). 3. 6. Use this movement for week 1-5 ME Lower Body workouts. Select from list below and keep the same every week. 4. 5.Strong(er) Phase 2 Week 1 Day 1.

Me uPPer BoDy 1. Rear Delts: 3 sets 12 reps (shy of failure). Select from list below and keep the same on all weeks. Rowing Movement: 3 sets 8 reps (shy of failure). and use for week 1-5 ME Upper Body Workouts. Select from list below and change every two weeks. Triceps Extension Movement: 2 sets 8 reps (to failure).Strong(er) Phase 2 Week 1 Day 2 . 14 Elitefts. ME Movement: work up to your best single. Select from list below and change every week 4. 2.com . 3. Select movement from list below.

Deadlifts: 5 sets 1 rep using 50% 3. 15 EFS Strong(er) Workout Manual .Strong(er) Phase 2 Week 1 Day 3 . Lower Back: 3 sets 6-8 reps (to failure). WORK WITH PERFECT TECHNIQUE 2. DE Movement:10 sets 2 reps at 50% with 60 seconds rest (or whatever weight you can do 10-15 reps with). Select from list below and change every week 4.De LoWer BoDy 1. Select from list below. slow tempo way down and use very strict form). Ab Work: 3 sets 15-20 reps (explosive and shy of failure). and keep the same for entire cycle. Select from list below (if good mornings are used.

thumb on the smooth). 2.Strong(er) Phase 2 Week 2 Day 1 . Triceps Pressing Movement: 1 set 5 reps (shy of failure).forefinger on rings. Select from list and keep same. Extra Work: 3 sets 8 reps. Select two movements from list below and change every week. 16 Elitefts.De uPPer BoDy 1. Medium .com . 3. Close .little finger on the rings. using 45 second rest periods and three different grips (Wide . DE Movement: 8 sets 3 reps with 50%.

Use same movement as last week and increase the weight.Strong(er) Phase 2 Week 2 Day 2 . Vertical Pulling: 3 sets 10 reps (shy of failure). 5. 4. Hamstrings: 4 sets 8 reps (shy of failure). Ab Training: 4 sets 8-10 reps (to failure). Select from below and change as you wish. Lower Back: 3 sets 8-15 reps (shy of failure). 3. 6. 2. Select from list below and keep the same every week.Me LoWer BoDy 1. ME Movement: work up to your best set of 3 reps (should be close to what you did last time for 1 rep). 17 EFS Strong(er) Workout Manual . Extra Movement: 3 sets 10-15 reps (shy of failure). Select from list below and keep the same every week. Select from list below and change movement every week.

Triceps Extension Movement: 3 sets 8 reps (to failure). Rowing Movement: 3 sets 8 reps (shy of failure).Strong(er) Phase 2 Week 2 Day 3 . Select from list below and change every week. Select from list below and change every two weeks. 2. Select movement from list below and use for week 1-5 ME Upper Body Workouts. Select from list below and keep the same on all weeks.Me uPPer BoDy 1. ME Movement: work up to your best single. 4. Rear Delts: 3 sets 12 reps (shy of failure). 3. 18 Elitefts.com .

DE Movement: 12 sets 2 reps at 50% with 60 seconds rest (or whatever what you can do 10-15 reps with). 4. Ab Work: 3 sets 15-20 reps (explosive and shy of failure). Lower Back: 3 sets 6-8 reps (to failure). and change every week. WORK WITH PERFECT TECHNIQUE 2. Deadlifts: 7 sets 1 rep using 50%. select from list below. 3. slow tempo way down and use very strict form). Select from list below and keep the same for entire cycle.Strong(er) Phase 2 Week 3 Day 1 . Select from list below (if good mornings are used.De LoWer BoDy 1. 19 EFS Strong(er) Workout Manual .

Extra Work: 3 sets 8 reps. Medium . Select from list and keep same. 2.thumb on the smooth). Select two movements from list below and change every week. 20 Elitefts. Close . using 45 second rest periods and three different grips (Wide .forefinger on rings.De uPPer BoDy 1.little finger on the rings.com . 3. DE Movement: 8 sets 3 reps with 50%. Triceps Pressing Movement: 2 sets 5 reps (shy of failure).Strong(er) Phase 2 Week 3 Day 2 .

Vertical Pulling: 3 sets 10 reps (shy of failure). Select from list below and keep the same every week. Select from list below and change movement every week.. 6. 3. Lower Back: 3 sets 8-15 (shy of failure). 21 EFS Strong(er) Workout Manual .Strong(er) Phase 2 Week 3 Day 3 . 4. 5. Ab Training: 4 sets 8-10 reps (to failure). Select from below and change as you wish. ME Movement: work up to your best set of 5 reps (should be close to or more than what you did last time for a single). Hamstrings: 3 sets 8 reps (to failure). Select from list below and keep the same every week. Change movement to new one from list. 2. Extra Movement: 3 sets 10-15 (shy of failure).Me LoWer BoDy 1.

2. 22 Elitefts. Select from list below and change every week. Select from list below and change every two weeks. Select movement from list below and use for week 1-5 ME Upper Body Workouts. Select from list below and keep the same on all weeks. Rowing Movement: 3 sets 8 reps (shy of failure). Rear Delts: 3 sets 12 reps (shy of failure).Me uPPer BoDy 1.Strong(er) Phase 2 Week 4 Day 1 .com . Triceps Extension Movement: 3 sets 8 reps (to failure). ME Movement: work up to your best single. 4. 3.

Ab Work: 3 sets 15-20 reps (explosive and shy of failure). WORK WITH PERFECT TECHNIQUE 2. select from list below. and change every week. 23 EFS Strong(er) Workout Manual . slow tempo way down and use very strict form). DE Movement: 14 sets 2 reps at 50% with 60 seconds rest (or whatever what you can do 10-15 reps with).De LoWer BoDy 1. 3. Select from list below (if good mornings are used. Select from list below and keep the same for entire cycle. NO DEADLIFTS TODAY. Lower Back: 3 sets 6-8 reps (to failure).Strong(er) Phase 2 Week 4 Day 2 . 4.

Strong(er) Phase 2 Elitefts.com 24 .

Strong(er) Phase 2 25 EFS Strong(er) Workout Manual .

Close .De uPPer BoDy 1. Select two movements from list below and change every week. Select from list and keep same.thumb on the smooth).little finger on the rings. 26 Elitefts. using 45 second rest periods and three different grips (Wide . Medium .forefinger on rings.Strong(er) Phase 2 Week 4 Day 3 . Extra Work: 3 sets 8 reps. 2. Triceps Pressing Movement: 1 sets 3 reps (shy of failure). 3. DE Movement: 8 sets 3 reps with 50%.com .

Hamstrings: 4 sets 8 reps (to failure). Stay with same movement as last week and increase weight. ME Movement: work up to your best one rep max 2. Select from list below and change movement every week. Select from list below and keep the same every week. 4. 3. Ab Training: 4 sets 8-10 reps (to failure). Extra Movement: 3 sets 10-15 reps (shy of failure).Strong(er) Phase 2 Week 5 Day 1 . Select from list below and keep the same every week. Select from below and change as you wish. 6.Me LoWer BoDy 1. Lower Back: 3 sets 8-15 reps (shy of failure). 5. Vertical Pulling: 3 sets 10 reps (shy of failure). 27 EFS Strong(er) Workout Manual .

Rowing Movement: 3 sets 8 reps (shy of failure).Strong(er) Phase 2 Week 5 Day 2 . 3. Select from list below and keep the same on all weeks.com . Triceps Extension Movement: 4 sets 8 reps (to failure). 4. Select movement from list below and use for week 1-5 ME Upper Body Workouts. ME Movement: work up to your best single. Select from list below and change every two weeks.Me uPPer BoDy 1. Rear Delts: 3 sets 12 reps (shy of failure). 28 Elitefts. Select from list below and change every week. 2.

4. 3.Strong(er) Phase 2 Week 5 Day 3 . Ab Work: 3 sets 15-20 reps (explosive and shy of failure). 29 EFS Strong(er) Workout Manual . DE Movement: 16 sets 2 reps at 50% with 60 seconds rest (or whatever what you can do 10-15 reps with). Lower Back: 3 sets 6-8 reps (to failure). WORK WITH PERFECT TECHNIQUE 2. slow tempo way down and use very strict form). Select from list below (if good mornings are used. Deadlifts: 8 sets 1 rep using 50%. Select from list below and keep the same for entire cycle. and change every week. select from list below.De LoWer BoDy 1.

Strong(er) Phase 2 LoWer BoDy Day MoveMenT SeLecTIon guIDe Me LoWer BoDy MoveMenTS • • • • • • • • Safety Bar Box Squats Cambered Bar Box Squats Close Stance Box Squats Manta Ray Box Squats Trap Bar Deadlifts Belt Squats Close Stance Front Squats Close Stance Front Box Squats De LoWer BoDy MoveMenTS • • • • • Box Squats Box Squats with Safety Squat Bar Box Squats with Cambered Squat Bar Box Squats with Buffalo Bar Box Squats with Spider Bar 30 Elitefts.com .

EFS Strong(er) Workout Manual .Strong(er) Phase 2 LoWer BoDy Day MoveMenT SeLecTIon guIDe haMSTrIngS • • • • • • • Stiff-Leg Deadlifts Glute-Ham Raises Leg Press with Feet high and wide Romanian Deadlifts Pull-Throughs Dumbbell Stiff-Legs Dimel Deadlifts verTIcaL PuLLIng* • • • • • Wide Grip Pulldowns Close Grip Pulldowns Chins Close Grip Chins Any Machine Pulldowns 31 *You can use different grips and bars for these movements.

Elitefts.com .Strong(er) Phase 2 LoWer BoDy Day MoveMenT SeLecTIon guIDe aB TraInIng (needs to be weighted or very hard) • • • • • • Hanging Leg Raises Pulldown Abs Lying Leg Raises (with chains or dumbbell between feet) Weighed Ab Bench Sit-ups Seated Zerchers Zercher Squats LoWer Back • • • • Reverse Hypers 45-Degree Back Raises Strict Good Mornings Pull-Throughs exTra MoveMenTS* • • • • Leg Presses Hack Squats Lunges Leg Curls 32 *This entails virtually any leg movement.

De MoveMenT* Bench Press *Alternatives can be one board press or floor press. 33 EFS Strong(er) Workout Manual .Strong(er) Phase 2 uPPer BoDy Day MoveMenT SeLecTIon guIDe Me MoveMenT* • • • • • • • • Floor Press One Board Pres Two Board Press Reverse Band Press w/ Average Bands Close Grip Bench Press Close Grip Incline Press Low Pin Presses (3-6 inches off chest) Close Grip Decline Press *You can add chains or bands to any of these.

Strong(er) Phase 2 uPPer BoDy Day MoveMenT SeLecTIon guIDe TrIcePS exTenSIonS MoveMenT • • • • • • • • • JM press Dumbbell JM Press JM Press on Smith Machine Dumbbell Extensions on Floor Dumbbell Extensions on Flat Bench Dumbbell Extensions on Decline Bench Cable Extensions on Flat Bench Elbows Out Extensions (Tate Press) on Flat Bench Elbows Out Extensions (Tate Press) on Incline Bench TrIcePS PreSSIng MoveMenT • • • • • Close Grip 3-Board Press Close Grip 4-Board Press Close Grip High Pin Press Close Grip Bench Press Close Grip Suspended Chain Press 34 Elitefts.com .

Strong(er) Phase 2 uPPer BoDy Day MoveMenT SeLecTIon guIDe roWIng MoveMenT • • • • Chest Supported Row Barbell Rows Dumbbell Rows Any Machine Rows rear DeLTS • • • • Dumbbell Cleans Face Pulls Bent Over Dumbbell Raises Chest Supported Dumbbell Raises 35 uPPer BoDy exTra • • • • • • Any Type of Rowing Movement Any Type of Pulldown Movement Any Type of Hammer Curl Any Type of Pushdown Any Type of Front Raise Any Type of Side Raise EFS Strong(er) Workout Manual .

Maximal Strength Phase Elitefts.2 .com 2.

Strong(er) Phase 2 37 EFS Strong(er) Workout Manual .

com . DO NOT add anything to these sessions! Just do what’s listed. 38 Elitefts.2 The MaxIMaL STrengTh PhaSe This is the 4-day-per-week strength period that all other phases to this point have been designed for.Strong(er) Phase 2 STrong(er) PrograM 2.

39 EFS Strong(er) Workout Manual . Extra Work*: 3 sets 8 reps *Select two movements from list below and change every week . 3. 2. DE Movement: deload. See list for exercise selection.Strong(er) Phase 2 Week 6 Day 1 .De uPPer BoDy 1. no pressing. Triceps Pressing Movement*: 4 sets 5 reps (shy of failure) *Change movement every week.

4. See list for exercise selection. 2. 5. See list for exercise selection. 6. *Change movement every week. Vertical Pulling*: 3 sets 6 reps (shy of failure) *Change movement every week. Extra Movement*: 3 sets 8-10 reps (shy of failure) *Select from below and change as you wish. Lower Back*: 3 sets 8-10 reps (shy of failure) *Select from list below and keep the same every week.com .Strong(er) Phase 2 Week 6 Day 2 . See list for exercise selection. 40 Elitefts. Ab Training*: 4 sets 6-8 reps (to failure) *Change movement every week. then drop to 75% (of the max you just set) for 2 sets of 5 reps. 3. ME Movement*: work up to your best one rep max. Hamstrings: 4 sets 6 reps (to failure) *Change movement every week.Me LoWer BoDy 1. See list for exercise selection.

Triceps Extension Movement*: 4 sets 6 reps (to failure) *Change movement every week. See list for exercise selection. ME Movement*: work up to your best single.Me uPPer BoDy 1. 2.Strong(er) Phase 2 Week 6 Day 3 . then drop to 75% (of the max you just set) for 2 sets of 5 reps. Rear Delts*: 3 sets 8 reps (shy of failure) *Change movement every week. See list for exercise selection. See list for exercise selection. 4. Rowing Movement*: 3 sets 6 reps (shy of failure) *Change movement every week. 41 EFS Strong(er) Workout Manual . 3. *Change movement every week. See list for exercise selection.

PLEASE note you will NOT loose size or strength on this phase In fact – it will prime you for greater gains in the next phase. Ab Work: 3 sets 10 reps (explosive and shy of failure) *Change movement every week. no sets today. Lower Back: 3 sets 6-8 reps (to failure) *Change movement every week. DE Movement: deload. This phase will help you to recover from the last as well as deload your training for optimal future gains. Take this time to RELAX. 42 This phase is designed for recovery and restoration. give your body and mind a break. 3. See list for exercise selection.com . See list for exercise selection. Deadlifts: deload.De LoWer BoDy 1. 4.Strong(er) Phase 2 Week 6 Day 4 . Elitefts. 2. no sets today.

The easiest way to do this is to drop the bar weight to 40% and add as much chain or band as you need to match the same bar speed you would have at 50% when using straight weight. 3. Extra Work: 3 sets 8 reps *Select two movements from list below and change every week 1. 43 EFS Strong(er) Workout Manual . DO NOT over-think this. Triceps Pressing Movement*: 4 set 5 reps (shy of failure) *Change movement every week. See list below for exercise selection. 2.De uPPer BoDy 1. DE Movement: Bench Press – 8 sets 3 reps using bands or chains.Strong(er) Phase 2 Week 7 Day 1 .

com . Hamstrings: 4 sets 6 reps (to failure) *Change movement every week. *Change movement every week. 2. Extra Movement*: 3 sets 8-10 reps (shy of failure) *Select from below and change as you wish. Lower Back*: 3 sets 8-10 reps (shy of failure) *Select from list below and keep the same every week.Strong(er) Phase 2 Week 7 Day 2 . 5. See list for exercise selection. Vertical Pulling*: 3 sets 6 reps (shy of failure) *Change movement every week. then drop to 78% (of the max you just set) for 1 sets of 5 reps. See list for exercise selection. 4. Ab Training*: 4 sets 6-8 reps (to failure) *Change movement every week. 3. ME Movement*: work up to your best one rep max. See list for exercise selection.Me LoWer BoDy 1. See list for exercise selection. 6. 44 Elitefts.

3. See list for exercise selection. ME Movement*: work up to your best single. Rear Delts*: 3 sets 8 reps (shy of failure) *Change movement every week. 2.Me uPPer BoDy 1. Rowing Movement*: 3 sets 6 reps (shy of failure) *Change movement every week. 45 EFS Strong(er) Workout Manual . See list for exercise selection. *Change movement every week.Strong(er) Phase 2 Week 7 Day 3 . Triceps Extension Movement*: 4 sets 6 reps (to failure) *Change movement every week. See list for exercise selection. then drop to 78% (of the max you just set) for 1 sets of 5 reps. 4. See list for exercise selection.

Strong(er) Phase 2

Week 7

Day 4 - De LoWer BoDy

1. DE Movement: Box Squats – 8 sets 2 reps with 50% using bands or chains. The easiest way to do this is to drop the bar weight to 40% and add as much chain or band as you need to match the same bar speed you would have at 50% when using straight weight. DO NOT over-think this. 2. Deadlifts: 5 sets 1 rep with 50% 3. Ab Work: 3 sets 10 reps (explosive and shy of failure) *Change movement every week. See list below for exercise selection. 4. Lower Back: 3 sets 6-8 (to failure) *Change movement every week. See list below for exercise selection.

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Elitefts.com

Strong(er) Phase 2

Week 8

Day 1 - De uPPer BoDy

1. DE Movement: Bench Press – 8 sets 3 reps using bands or chains. The easiest way to do this is to drop the bar weight to 40% and add as much chain or band as you need to match the same bar speed you would have at 50% when using straight weight. DO NOT over-think this. 2. Triceps Pressing Movement*: 3 set 5 reps (shy of failure) *Change movement every week. See list below for exercise selection. 3. Extra Work: 2 sets 8 reps *Select two movements from list below and change every week

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EFS Strong(er) Workout Manual

Strong(er) Phase 2

Week 8

Day 2 - Me LoWer BoDy

1. ME Movement*: work up to your best one rep max, then drop to 80% (of the max you just set) for 2 sets of 3 reps. *Change movement every week. See list for exercise selection. 2. Hamstrings: 3 sets 6 reps (to failure) *Change movement every week. See list for exercise selection. 3. Vertical Pulling*: 2 sets 6 reps (shy of failure) *Change movement every week. See list for exercise selection. 4. Ab Training*: 3 sets 6-8 reps (to failure) *Change movement every week. See list for exercise selection. 5. Lower Back*: 2 sets 8-10 reps (shy of failure) *Select from list below and keep the same every week. 6. Extra Movement*: 2 sets 8-10 reps (shy of failure) *Select from below and change as you wish. 48

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then drop to 80% (of the max you just set) for 2 sets of 3 reps. ME Movement*: work up to your best single. 4.Me uPPer BoDy 1. Rowing Movement*: 2 sets 6 reps (shy of failure) *Change movement every week. See list for exercise selection. See list for exercise selection. Rear Delts*: 2 sets 8 reps (shy of failure) *Change movement every week. See list for exercise selection.Strong(er) Phase 2 Week 8 Day 3 . *Change movement every week. See list for exercise selection. 3. 49 EFS Strong(er) Workout Manual . Triceps Extension Movement*: 3 sets 6 reps (to failure) *Change movement every week. 2.

4. See list below for exercise selection. 50 Elitefts. DO NOT over-think this. Deadlifts: 5 sets 1 rep with 54% 3.com . DE Movement: Box Squats – 8 sets 2 reps with 50% using bands or chains. Lower Back: 3 sets 6-8 (to failure) *Change movement every week. *ADD 3% MORE BARBELL WEIGHT TO WHAT YOU USED LAST WEEK. Ab Work: 3 sets 10 reps (explosive and shy of failure) *Change movement every week.De LoWer BoDy 1. The easiest way to do this is to drop the bar weight to 40% and add as much chain or band as you need to match the same bar speed you would have at 50% when using straight weight. See list below for exercise selection. 2.Strong(er) Phase 2 Week 8 Day 4 .

2. See list below for exercise selection. DE Movement: Bench Press – 8 sets 3 reps using bands or chains. DO NOT over-think this.De uPPer BoDy 1. 3.Strong(er) Phase 2 Week 9 Day 1 . Extra Work: 2 sets 8 reps *Select two movements from list below and change every week. Triceps Pressing Movement*: 2 set 5 reps (shy of failure) *Change movement every week. The easiest way to do this is to drop the bar weight to 40% and add as much chain or band as you need to match the same bar speed you would have at 50% when using straight weight. 51 EFS Strong(er) Workout Manual .

4. then drop to 82% (of the max you just set) for 3 sets of 1 rep. Vertical Pulling*: 1 sets 6 reps (shy of failure) *Change movement every week.Strong(er) Phase 2 Week 9 Day 2 . Ab Training*: 2 sets 6-8 reps (to failure) *Change movement every week. 2. Hamstrings: 2 sets 6 reps (to failure) *Change movement every week. See list for exercise selection.Me LoWer BoDy 1. See list for exercise selection. Lower Back*: 2 sets 8-10 reps (shy of failure) *Select from list below and keep the same every week. *Change movement every week. 3. See list for exercise selection. 5. ME Movement*: work up to your best one rep max. 52 Elitefts.com . See list for exercise selection.

Strong(er) Phase 2 53 EFS Strong(er) Workout Manual .

ME Movement*: work up to your best single. 2. See list for exercise selection. See list for exercise selection. *Change movement every week. 3. See list for exercise selection.com . Rowing Movement*: 2 sets 6 reps (shy of failure) *Change movement every week. 54 Elitefts. See list for exercise selection.Me uPPer BoDy 1. Triceps Extension Movement*: 2 sets 6 reps (to failure) *Change movement every week. then drop to 82% (of the max you just set) for 3 sets of 1 rep.Strong(er) Phase 2 Week 9 Day 3 . Rear Delts*: 2 sets 8 reps (shy of failure) *Change movement every week. 4.

The easiest way to do this is to drop the bar weight to 40% and add as much chain or band as you need to match the same bar speed you would have at 50% when using straight weight. See list below for exercise selection. 2.Strong(er) Phase 2 Week 9 Day 4 . 4. Ab Work: 2 sets 10 reps (explosive and shy of failure) *Change movement every week. DE Movement: Box Squats – 8 sets 2 reps with 50% using bands or chains. See list below for exercise selection. 55 EFS Strong(er) Workout Manual .De LoWer BoDy 1. DO NOT over-think this. Deadlifts: 5 sets 1 rep with 56% 3. *ADD 3% MORE BARBELL WEIGHT TO WHAT YOU USED LAST WEEK. Lower Back: 2 sets 6-8 (to failure) *Change movement every week.

Extra Work: 2 sets 8 reps *Select two movements from list below and change every week 56 Elitefts.De uPPer BoDy 1. DO NOT over-think this. Triceps Pressing Movement*: 2 set 5 reps (shy of failure) *Change movement every week. See list below for exercise selection. 3. DE Movement: Bench Press – 8 sets 3 reps using bands or chains. 2.com . The easiest way to do this is to drop the bar weight to 40% and add as much chain or band as you need to match the same bar speed you would have at 50% when using straight weight.Strong(er) Phase 2 Week 10 Day 1 .

then drop to 86% (of the max you just set) for 2 sets of 1 rep. 3. Hamstrings: 2 sets 6 reps (to failure) *Change movement every week. *Change movement every week. See list for exercise selection. See list for exercise selection 57 EFS Strong(er) Workout Manual . ME Movement*: work up to your best one rep max. See list for exercise selection.Me LoWer BoDy 1. Vertical Pulling*: 1 sets 6 reps (shy of failure) *Change movement every week. 2.Strong(er) Phase 2 Week 10 Day 2 .

Strong(er) Phase 2 Week 10 Day 3 .Me uPPer BoDy 1. See list for exercise selection. 4. ME Movement*: work up to your best single. then drop to 86% (of the max you just set) for 2 sets of 1 rep.com . Triceps Extension Movement*: 2 sets 6 reps (to failure) *Change movement every week. Rowing Movement*: 2 sets 6 reps (shy of failure) *Change movement every week. See list for exercise selection. *Change movement every week. 3. Rear Delts*: 2 sets 8 reps (shy of failure) *Change movement every week. 58 Elitefts. See list for exercise selection. See list for exercise selection. 2.

Strong(er) Phase 2 Week 10 Day 4 . See list below for exercise selection. The easiest way to do this is to drop the bar weight to 40% and add as much chain or band as you need to match the same bar speed you would have at 50% when using straight weight. Ab Work: 2 sets 10 reps (explosive and shy of failure) *Change movement every week. *ADD 3% MORE BARBELL WEIGHT TO WHAT YOU USED LAST WEEK. Lower Back: 2 sets 6-8 (to failure) *Change movement every week. 59 EFS Strong(er) Workout Manual . 2. DE Movement: Box Squats – 8 sets 2 reps with 50% using bands or chains. See list below for exercise selection. Deadlifts: 5 sets 1 rep with 58% 3. DO NOT over-think this.De LoWer BoDy 1. 4.

Triceps Pressing Movement*: 2 set 5 reps (shy of failure) *Change movement every week. 3.De uPPer BoDy 1.com .Strong(er) Phase 2 Week 11 Day 1 . The easiest way to do this is to drop the bar weight to 40% and add as much chain or band as you need to match the same bar speed you would have at 50% when using straight weight. DO NOT over-think this. Extra Work: 2 sets 8 reps *Select two movements from list below and change every week 60 Elitefts. 2. DE Movement: Bench Press – 8 sets 3 reps using bands or chains. See list below for exercise selection.

See list for exercise selection. 2. then drop to 88% (of the max you just set) for 2 sets of 1 rep. *Change movement every week. ME Movement*: work up to your best one rep max. See list for exercise selection. Hamstrings: 2 sets 6 reps (to failure) *Change movement every week.Strong(er) Phase 2 Week 11 Day 2 .Me LoWer BoDy 1. 61 EFS Strong(er) Workout Manual .

See list for exercise selection. Triceps Extension Movement*: 2 sets 6 reps (to failure) *Change movement every week. 2.Me uPPer BoDy 1. then drop to 88% (of the max you just set) for 2 sets of 1 rep. 62 Elitefts. See list for exercise selection. ME Movement*: work up to your best single. *Change movement every week.Strong(er) Phase 2 Week 11 Day 3 .com .

Ab Work: 2 sets 10 reps (explosive and shy of failure) *Change movement every week. DO NOT over-think this.Strong(er) Phase 2 Week 11 Day 4 . DE Movement: Box Squats – 8 sets 2 reps with 50% using bands or chains. The easiest way to do this is to drop the bar weight to 40% and add as much chain or band as you need to match the same bar speed you would have at 50% when using straight weight. 63 EFS Strong(er) Workout Manual . Lower Back: 2 sets 6-8 (to failure) *Change movement every week. 2.De LoWer BoDy 1. Deadlifts: 5 sets 1 rep with 60% 3. 4. See list below for exercise selection. See list below for exercise selection.

DE Movement: Bench Press – 8 sets 3 reps using bands or chains. DO NOT over-think this. The easiest way to do this is to drop the bar weight to 40% and add as much chain or band as you need to match the same bar speed you would have at 50% when using straight weight.com . 64 Elitefts.Strong(er) Phase 2 Week 12 Day 1 .De uPPer BoDy 1.

Me LoWer BoDy 1. 65 EFS Strong(er) Workout Manual . See list for exercise selection. Hamstrings: 2 sets 6 reps (to failure) *Change movement every week. *Change movement every week. then drop to 90% (of the max you just set) for 1 set of 1 rep. 2. See list for exercise selection. ME Movement*: work up to your best one rep max.Strong(er) Phase 2 Week 12 Day 2 .

then drop to 90% (of the max you just set) for 2 sets of 1 rep. 66 Elitefts.com . Triceps Extension Movement*: 2 sets 6 reps (to failure) *Change movement every week. See list for exercise selection. *Change movement every week. ME Movement*: work up to your best single.Strong(er) Phase 2 Week 12 Day 3 . 2. See list for exercise selection.Me uPPer BoDy 1.

DO NOT over-think this. 2. DE Movement: Box Squats – 8 sets 2 reps with 50% using bands or chains. Deadlifts: 5 sets 1 rep with 50% 67 EFS Strong(er) Workout Manual .Strong(er) Phase 2 Week 12 Day 4 . The easiest way to do this is to drop the bar weight to 40% and add as much chain or band as you need to match the same bar speed you would have at 50% when using straight weight.De LoWer BoDy 1.

De uPPer BoDy 1. 68 Elitefts. DO NOT over-think this.com . DE Movement: Bench Press – 8 sets 3 reps using bands or chains. The easiest way to do this is to drop the bar weight to 40% and add as much chain or band as you need to match the same bar speed you would have at 50% when using straight weight.Strong(er) Phase 2 Week 13 Day 1 .

Strong(er) Phase 2 Week 13 Day 2 . ME Movement: work up to your best one rep max. 69 EFS Strong(er) Workout Manual .Me LoWer BoDy 1.

Strong(er) Phase 2 Week 13 Day 3 .com . 70 Elitefts.Me uPPer BoDy 1. ME Movement: work up to your best single.

Strong(er) Phase 2

Week 13

Day 4 - De LoWer BoDy

1. DE Movement: Box Squats – 8 sets 2 reps with 50% using bands or chains. The easiest way to do this is to drop the bar weight to 40% and add as much chain or band as you need to match the same bar speed you would have at 50% when using straight weight. DO NOT over-think this. 2. Deadlifts: 5 sets 1 rep with 50%

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Strong(er) Phase 2 LoWer BoDy Day MoveMenT SeLecTIon guIDe Me MoveMenTS • • • • • • • • • • Box Squats Free Squats Safety Bar Box Squats Cambered Bar Box Squats Close Stance Box Squats Manta Ray Box Squats Trap Bar Deadlifts Belt Squats Close Stance Front Squats Close Stance Front Box Squats 74 Elitefts.com .

Strong(er) Phase 2 LoWer BoDy Day MoveMenT SeLecTIon guIDe De LoWer BoDy MoveMenTS • • • • • Box Squats Box Squats with Safety Squat Bar Box Squats with Cambered Squat Bar Box Squats with Buffalo Bar Box Squats with Spider Bar 75 EFS Strong(er) Workout Manual .

com .Strong(er) Phase 2 LoWer BoDy Day MoveMenT SeLecTIon guIDe haMSTrIngS • • • • • • • Stiff-Leg Deadlifts Glute-Ham Raises Leg Press with Feet high and wide Romanian Deadlifts Pull-Throughs Dumbbell Stiff-Legs Dimel Deadlifts 76 Elitefts.

Strong(er) Phase 2 LoWer BoDy Day MoveMenT SeLecTIon guIDe verTIcaL PuLLIng* • • • • • Wide Grip Pulldowns Close Grip Pulldowns Chins Close Grip Chins Any Machine Pulldowns *You can use different grips and bars for these movements. 77 EFS Strong(er) Workout Manual .

com .Strong(er) Phase 2 LoWer BoDy Day MoveMenT SeLecTIon guIDe LoWer Back • • • • Reverse Hypers 45-Degree Back Raises Strict Good Mornings Pull-Throughs 78 Elitefts.

79 EFS Strong(er) Workout Manual .Strong(er) Phase 2 LoWer BoDy Day MoveMenT SeLecTIon guIDe exTra MoveMenTS* • • • • Leg Presses Hack Squats Lunges Leg Curls *You can use different grips and bars for these movements.

com .Strong(er) Phase 2 uPPer BoDy Day MoveMenT SeLecTIon guIDe Me MoveMenTS* • • • • • • • • Floor Press One Board Press Two Board Press Reverse Band Press w/ Average Bands Close Grip Bench Press Close Grip Incline Press Low Pin Presses (3-6 inches off chest) Close Grip Decline Press *You can add chains or bands to any of these. 80 Elitefts.

81 EFS Strong(er) Workout Manual .Strong(er) Phase 2 uPPer BoDy Day MoveMenT SeLecTIon guIDe De MoveMenTS* • Bench Press *Alternatives can be one board press or floor press.

Strong(er) Phase 2 uPPer BoDy Day MoveMenT SeLecTIon guIDe TrIcePS exTenSIonS MoveMenTS • • • • • • • • • JM press Dumbbell JM Press JM Press on Smith Machine Dumbbell Extensions on Floor Dumbbell Extensions on Flat Bench Dumbbell Extensions on Decline Bench Cable Extensions on Flat Bench Elbows Out Extensions (Tate Press) on Flat Bench Elbows Out Extensions (Tate Press) on Incline Bench 82 Elitefts.com .

Strong(er) Phase 2 uPPer BoDy Day MoveMenT SeLecTIon guIDe TrIcePS PreSSIng MoveMenTS • • • • • Close Grip 3-Board Press Close Grip 4-Board Press Close Grip High Pin Press Close Grip Bench Press Close Grip Suspended Chain Press 83 EFS Strong(er) Workout Manual .

com .Strong(er) Phase 2 uPPer BoDy Day MoveMenT SeLecTIon guIDe roWIng MoveMenTS • • • • Chest Supported Row Barbell Rows Dumbbell Rows Any Machine Rows 84 Elitefts.

Strong(er) Phase 2 uPPer BoDy Day MoveMenT SeLecTIon guIDe rear DeLTS • • • • Dumbbell Cleans Face Pulls Bent Over Dumbbell Raises Chest Supported Dumbbell Raises 85 EFS Strong(er) Workout Manual .

Strong(er) Phase 2 uPPer BoDy Day MoveMenT SeLecTIon guIDe uPPer BoDy exTra • • • • • • Any Type of Rowing Movement Any Type of Pulldown Movement Any Type of Hammer Curl Any Type of Pushdown Any Type of Front Raise Any Type of Side Raise 86 Elitefts.com .

3 EFS Strong(er) Workout Manual .recovery Phase 2.

com .Strong(er) Phase 2 STrong(er) PrograM 2.3 The recovery PhaSe 88 Elitefts.

The weight should be light enough to allow for 15 reps with a 2-3 count pause in the stretched position of each movement.Strong(er) Phase 2 Week 14 acTIve recovery (3 SeSSIonS Per Week)* • • • • • • • Lat Pulldowns Close Stance Free Squat Dumbbell Presses Dumbbell Rows Dumbbell Curls Back Raises Stiff-Leg Deadlifts *Perform circuit of one movement after the next with zero rest. Perform for 2 sets. 89 EFS Strong(er) Workout Manual .

Strong(er) Phase 2 Elitefts.com 90 .

Strong(er) Phase 2 Week 15 Take The enTIre Week off 91 EFS Strong(er) Workout Manual .

92 elitefts.com . Neither this book nor any information or images contained herein may be copied or used in whole or in part without the express written permission of Elite Fitness Systems.com Elitefts.Strong(er) Phase 2 The information and images in this book are the copyright property of Elite Fitness Systems.

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