Strength Feb 23 - Feb 27

WEEK 2

DAY 1 – LOWER BODY HYPERTROPHY

A) Back Squat

4×10

Add 5–10 lbs from Week 1 if all reps were clean

3 sec controlled descent

B) Romanian Deadlift (BB or DB)

4×12

Slightly heavier than Week 1

2–3 sec eccentric

C) Walking DB Lunges

3×14 each leg

Same weight as Week 1 or slightly heavier

D) Superset – 3 Rounds

• Leg curl x15–20

• Weighted plank x60 sec

Rest 60 sec between rounds

E) Conditioning – 9 Minutes Steady

Bike / Row / Sled

Slightly harder pace than Week 1

Goal: steady breathing but working

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DAY 2 – UPPER BODY HYPERTROPHY

A) DB Bench Press (or Barbell Bench)

4×10

Add weight from Week 1 if possible

B) Pull-Ups or Lat Pulldown

4×10–12

Add reps or small load increase

C) Superset – 4 Rounds

• DB Shoulder Press x12

• Chest-supported DB Row x12

Rest 60 sec between rounds

D) Arm Giant Set – 3 Rounds

• DB curls x15

• Skull crushers or rope pressdowns x15

• DB lateral raises x20

Short rest. Continuous tension.

Optional Conditioning – 8 Min EMOM

Min 1: 14 push-ups

Min 2: 12 ring rows

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DAY 3 – POSTERIOR CHAIN + ENDURANCE

A) Deadlift

4×8

Add 5–10 lbs from Week 1

No grinders

B) Barbell Hip Thrust or Glute Bridge

4×12

Add weight

1–2 sec pause at top

C) Bulgarian Split Squat

3×12 each leg

Same or slightly heavier than Week 1

D) Farmer Carry

4×60 ft heavy

E) Conditioning – 12 Minute AMRAP

12 DB snatches (6/6)

15 Box step-ups

20 Sit-ups

Steady but slightly more aggressive than Week 1.