Back to Strength Builder Program
Week 2: Increasing Volume
Week 2
Increase the number of sets, reps, or the weight to challenge your muscles and stimulate growth.
Duration
7 Days
Per Session
75-90 min
Focus
Volume Increase
Intensity
Moderate-High
Day 1: Heavy Compound Focus
6 exercises
Barbell Back Squats
Barbell Bench Press
Bent-Over Barbell Rows
Overhead Press
Romanian Deadlifts
Weighted Planks
Week 2 Focus
- • Increase weight by 5-10% from Week 1 on main lifts
- • Add extra sets to compound movements for volume
- • Focus on progressive overload while maintaining form
- • Rest 3-4 minutes between heavy compound sets
- • Track your lifts to monitor strength progression