Week 2 - First Progression
🎯 Week 2 Objectives
Progression Strategy
This week, keep the same weights as Week 1 but aim for 1-2 more reps per set. If you hit the top of the rep range on all sets, you'll increase weight next week.
🏋️ Day 1: Push (Chest, Shoulders, Triceps)
🎥 Key Exercise Videos
🏋️ Bench Press
🏋️ Incline DB Press
Workout Overview
| Exercise | Sets | Reps Target | Rest | Week 1 Reps → Week 2 Goal |
|---|---|---|---|---|
| Barbell Bench Press | 3 | 8-10 | 90 sec | 8,8,8 → 9,9,9 |
| Incline DB Press | 3 | 10-12 | 75 sec | 10,10,10 → 11,11,11 |
| Seated DB Shoulder Press | 3 | 10-12 | 75 sec | 10,10,9 → 11,11,10 |
| Lateral Raises | 3 | 12-15 | 60 sec | 12,12,12 → 13,13,13 |
| Tricep Pushdowns | 3 | 12-15 | 60 sec | 12,12,12 → 14,14,13 |
| Overhead Tricep Extension | 2 | 12-15 | 60 sec | 12,12 → 14,13 |
Form Reminders
Bench Press:
- Keep feet planted firmly
- Maintain arch in lower back
- Touch chest on every rep
- Full lockout at top
Incline Press:
- Don't go too steep (30-45°)
- Drive dumbbells up and slightly together
- Control the negative portion
Lateral Raises:
- Lead with elbows, not hands
- Stop at shoulder height
- Pause at top for 1 second
🏋️ Day 2: Pull (Back, Biceps, Rear Delts)
🎥 Key Exercise Videos
🏋️ Barbell Row
💪 Lat Pulldown
Workout Overview
| Exercise | Sets | Reps Target | Rest | Week 1 → Week 2 Goal |
|---|---|---|---|---|
| Barbell Rows | 3 | 8-10 | 90 sec | 8,8,7 → 9,9,8 |
| Lat Pulldowns | 3 | 10-12 | 75 sec | 10,10,10 → 11,11,11 |
| Seated Cable Rows | 3 | 10-12 | 75 sec | 10,10,10 → 12,11,11 |
| Face Pulls | 3 | 15-20 | 60 sec | 15,15,15 → 17,16,16 |
| Barbell Curls | 3 | 10-12 | 60 sec | 10,10,10 → 11,11,11 |
| Hammer Curls | 2 | 12-15 | 60 sec | 12,12 → 14,13 |
Form Reminders
Barbell Rows:
- Keep torso angle consistent
- Pull to lower chest/upper abs
- Squeeze shoulder blades at top
Lat Pulldowns:
- Initiate with lats, not arms
- Bring bar to upper chest
- Don't lean back excessively
Face Pulls:
- High elbow position
- External rotation at end
- Squeeze rear delts hard
🏋️ Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
🎥 Key Exercise Videos
🏋️ Squat
🏋️ Romanian Deadlift
Workout Overview
| Exercise | Sets | Reps Target | Rest | Week 1 → Week 2 Goal |
|---|---|---|---|---|
| Barbell Back Squat | 3 | 8-10 | 120 sec | 8,8,8 → 9,9,9 |
| Romanian Deadlifts | 3 | 10-12 | 90 sec | 10,10,10 → 11,11,11 |
| Leg Press | 3 | 10-12 | 90 sec | 10,10,10 → 12,11,11 |
| Leg Curls | 3 | 12-15 | 60 sec | 12,12,12 → 14,13,13 |
| Walking Lunges | 2 | 12 each | 60 sec | 12,12 → 12,12 (same) |
| Calf Raises | 3 | 15-20 | 45 sec | 15,15,15 → 17,17,16 |
Form Reminders
Squats:
- Keep chest up throughout
- Knees track over toes
- Hit parallel or below
- Brace core before each rep
Romanian Deadlifts:
- Bar stays close to legs
- Feel the hamstring stretch
- Don't round lower back
- Hip hinge, not squat
Leg Press:
- Full range of motion
- Don't lock knees at top
- Control the eccentric
📊 Week 2 Progression Tracker
How to Know If You're Ready to Add Weight
| Scenario | Action |
|---|---|
| Hit top of rep range on ALL sets | ✅ Add 2.5-5kg next week |
| Hit top on 2 of 3 sets | ⏳ Try again next week |
| Same reps as Week 1 | 🔄 Check sleep, nutrition, form |
| Fewer reps than Week 1 | ⚠️ Deload or rest more |
Example Progression
Bench Press Example:
- Week 1: 60kg × 8, 8, 8
- Week 2: 60kg × 10, 9, 9 ✅ (improved!)
- Week 3: 62.5kg × 8, 8, 7 (added weight)
🍎 Nutrition Check
Are you eating enough to grow? Check these markers:
| Indicator | Good Sign | Bad Sign |
|---|---|---|
| Energy in gym | Strong, improving | Tired, weak |
| Recovery | Ready for next session | Still sore/tired |
| Weight | Stable or slight gain | Losing weight |
| Sleep | Deep, 7-9 hours | Restless, under 7 |
Protein Goal
For muscle building, aim for 1.6-2.2g protein per kg of body weight daily.
Example: 80kg person = 128-176g protein per day
📝 Week 2 Workout Log
Day 1 - Push
| Exercise | Weight | Set 1 | Set 2 | Set 3 | vs Week 1 |
|---|---|---|---|---|---|
| Bench Press | +_ reps | ||||
| Incline DB Press | +_ reps | ||||
| Shoulder Press | +_ reps | ||||
| Lateral Raises | +_ reps | ||||
| Tricep Pushdowns | +_ reps | ||||
| OH Tricep Ext | +_ reps |
Day 2 - Pull
| Exercise | Weight | Set 1 | Set 2 | Set 3 | vs Week 1 |
|---|---|---|---|---|---|
| Barbell Rows | +_ reps | ||||
| Lat Pulldowns | +_ reps | ||||
| Cable Rows | +_ reps | ||||
| Face Pulls | +_ reps | ||||
| Barbell Curls | +_ reps | ||||
| Hammer Curls | +_ reps |
Day 3 - Legs
| Exercise | Weight | Set 1 | Set 2 | Set 3 | vs Week 1 |
|---|---|---|---|---|---|
| Squat | +_ reps | ||||
| RDL | +_ reps | ||||
| Leg Press | +_ reps | ||||
| Leg Curls | +_ reps | ||||
| Lunges | same | ||||
| Calf Raises | +_ reps |
✅ Week 2 Checklist
- Completed Day 1 (Push) with rep improvements
- Completed Day 2 (Pull) with rep improvements
- Completed Day 3 (Legs) with rep improvements
- Compared all numbers to Week 1
- Identified exercises ready for weight increase
- Sleep average: _____ hours/night
- Protein intake consistent
Week 2 Complete?
Excellent work! You should see 5-10% more total reps compared to Week 1. This is the foundation of progressive overload!
Next up: Week 3 where we'll add weight to exercises where you hit the top of the rep range.