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12-Week Advanced Strength Program – Month Two (With Free Printable Workout Logs)

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Last Month, I presented the first month of the 12-week Advanced Strength Program. This month, the first change we will be making is in the movements. The Front Squat will be replaced with the Back Squat, and the Bent Over Row will be replaced with the Bench Press. There will also be a bit of rearranging of exercises.

  • The Deadlift will move to Workout A along with the Back Squat and Bench Press
  • The Push Press will move into Workout B along with the Overhead Squat and Power Clean

The purpose of these movement is to:

  1. Train different parts of your body
  2. Provide a slightly different stimulus, but not enough to completely confuse and shock your body (the goal is gradual, but consistent progress).

Just as last month, you will be steadily dropping reps and increasing the sets as the weights become heavier. But the shock factor will come on week eight when you drop your rest periods to 45 seconds. If you have been following the workout for 7 weeks straight using 60 seconds rest periods, then you should have built up enough conditioning to train with 45 seconds rest periods.

NOTE: Pay careful attention to what it does to your strength levels in the present, and in the future.

Here is the full program in detail:

Workout A:

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  • Back Squat
  • Bench Press
  • Deadlift

Workout B:

  • Push Press
  • Overhead Squat
  • Power Clean

Week Five

Sets: 6
Reps: 4
Rest: 60 seconds

Week Six

Sets: 7
Reps: 4
Rest: 60 seconds

Week Seven

Sets: 7
Reps: 3
Rest: 60 seconds

Week Eight

Sets: 7
Reps: 3
Rest: 45 seconds

Download the free printable workout logs here.

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Parth
 

Parth Shah is the creator of ShahTraining.com which teaches people how to use mental mind tricks to conquer the world and become healthier and awesome in the process. Check out his Book Bodyweight Toughness Thanks, and enjoy the site!

MizFit -

I ADORE THAT PHOTO.
have a copy of it in my house 🙂
and knew the guy, george butler, who took it.

ahhh arnold of yore 🙂

Parth -

MizFit, thanks for the comment. Yes, I think any pic of Arnold is motivational. The guy is truly a walking legend. Its a shame he’s let himself go (judging from the tabloid pics of him from the beach), but I guess he’s changed his goals.

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