Strength Training Program Two

  • Level: All.

  • Focus: Foundational, full-body strength development and anabolic hormone stimulation.

  • Duration: 9 weeks.

Strength Training Program Two

The following strength training program is a periodised nine week program designed for the development of maximal strength in the most primal and fundamental movement patterns. The strongest focus of this program is the hormonal responses it elicits. The movements chosen are major compound exercises that stimulate the release of testosterone and human growth hormone (HGH).

The purpose of this program is to develop maximum strength as opposed to gaining size. Don’t be tempted to pump out any higher rep sets.


Over this nine week program it will be assumed that you have mastered most basic compound exercises. If not then it is strongly advised that you go and spend some time learning them.

The Exercises

  • Back squat

  • Deadlift

  • Bench press

  • Overhead press

  • Bent-over row

  • Pull-up


This strength training program should be done in stages and followed as directed for best results. The intensity is high, the training is brief and it is conducted frequently.

  • Lifting Speed: 4 seconds up, 2 seconds down. Represented as 4-0-2.

  • Intensity: High. This means the workout needs to be brief to prevent overtraining, especially with the frequency component factored in.

  • Rest Between Sets: Two minutes.

  • Volume: Low. This means the number of sets and reps prescribed are fine, more is not better. If you do more just because you think it will work better for you then you’re an idiot.

  • Frequency: High. High frequency means you will be training 5-6 days a week most of the time. This can be combined with other training except for extra strength training.

This program has been structured by a professional and is designed specifically to meet certain needs. Don’t mess with what works. Also, remember to choose a weight that requires you to be struggling by the end of the set, just short of muscular failure but not right to failure.

RKC CLassic Kettlebells

Phase One: 3 weeks

The load increase each week should be between 5-10% for each workout.


Dead-lift for 5-5-5-5-5 reps.


Back squats for 5-5-5-5-5 reps.


Overhead press for 5-5-5-5-5 reps


Bent over row for 5-5-5-5-5 reps and bench press for 5-5-5-5-5 reps.


100 pull-ups. Complete the total number of pull-ups in the least number of sets required.

Phase Two: 3 weeks.

The load increase each week should be 5% for each workout. Also remember to adjust the load according to the required reps also.


Dead-lift for 3-3-3-3-3-3-3 reps.


Back squat for 3-3-3-3-3-3-3 reps.


Bench press for 3-3-3-3-3-3-3 reps.


Overhead press for 3-3-3-3-3-3-3 reps.


Bent-over row for 3-3-3-3-3 reps and pull-ups for three sets of maximum number.


Test your one RM for each exercise except the pull-up. If you don’t know what one RM means then look it up.

Phase Three: 3 weeks.


Dead-lift for 9-5-3-1 reps and back squat for 9-5-3-1 reps.


Bench press for 9-5-3-1 reps and bent-over row for 9-5-3-1 reps.


Overhead press for 9-5-3-1 reps and pull-ups for 5-5-5-5-5 reps.

Repeat workouts one to three again for a total of six workouts for the week.

This strength training program can be performed by anyone from a beginner to an advanced athlete. Remember, it’s all about scale, not type.

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