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Week 2: Intensity & Volume Hybrid

This week combines compound strength with higher volume and density training to maximize muscle stimulus and metabolic demand. Expect a challenging mix of lifts and high-intensity finishers.

Day 1: Upper Body Power & Pump (65 minutes)

6 exercises

Barbell Bench Press (Flat)

4 × 6-8

Weighted Chin-ups

4 × 5-7

Incline Barbell Press

3 × 8-10

Chest-Supported Dumbbell Row

3 × 10-12

Standing Dumbbell Overhead Press

3 × 8-10

Superset: Cable Lateral Raise & Cable Tricep Pushdown

3 × 12-15 each