Phase 1 broke the seal. Phase 2 bends the steel.

Last week, you showed up. That alone makes you dangerous. But this week? This is where it gets heavy — not just the weights, but the mindset, the discipline, and the resolve. Every set, every rep, every second… is reinforcement.

Whether you’re a plate-slinging savage, a time-strapped titan, or a new soldier in the gym war — your mission for Week 2 is simple: double down on consistency and sharpen execution.

🔴 Track 1 – The Meathead: Hardcore Hypertrophy

 

 

If your joints don’t creak and your shirt doesn’t stick post-pump — did you even train?

Week 2 Focus: Intensity techniques like drop sets and 1½ reps. Hit weak points. Use full range and controlled eccentrics.

Monday – Chest & Calves

• Incline DB Press – 4x10 (1½ reps)
• Flat Barbell Bench – 4x8
• Cable Flyes – 3x15 (3-sec negatives)
• Seated Calf Raises – 4x15
• Standing Calf Raises – 3x20

Tuesday – Back (Thickness Focus)

• Barbell Rows – 5x8
• Rack Pulls – 4x6
• Wide-Grip Pull-ups – 4xAMRAP
• Lat Pulldown (drop set x2) – 3x10
• DB Shrugs – 3x15

Wednesday – Shoulders & Abs

• Arnold Press – 4x10
• Giant Set: Lateral Raises → Upright Rows → Rear Delt Flyes – 3 rounds
• DB Front Raise – 3x12
• Hanging Leg Raises – 4x15
• Cable Crunches – 3x20

Thursday – Quads & Calves

• Hack Squats – 4x10
• Walking Lunges – 3x20 steps
• Leg Press – 3x12
• Seated Calf Raises – 4x15
• Standing Calf Raise – 3x20

Friday – Arms (Superset Burn)

• Barbell Curls + Skullcrushers – 4 supersets
• Rope Pushdowns + Preacher Curls – 3 supersets
• Hammer Curls – 3x15
• Overhead DB Extension – 3x12

Saturday – Posterior Chain & Core

• Romanian Deadlifts – 4x8
• Glute Ham Raises – 3x10
• Reverse Hypers (or Cable Pull-Throughs) – 3x15
• Ab Wheel Rollouts – 3x12
• Hanging Knee Raises – 3x15

Sunday – Rest or Light Recovery

🟡 Track 2 – The Comeback Dad: Time-Efficient Titan

45 minutes of structured pain… because excuses don’t raise families.

Week 2 Focus: Add volume. Keep intensity high, time tight. 45-minute max.

Monday – Upper Push

• Incline DB Press – 4x8
• Arnold Press – 3x10
• Weighted Dips (or Push-ups) – 3xAMRAP
• Triceps Pushdowns – 3x15

Tuesday – Lower Body

• Trap Bar Deadlifts – 4x6
• Bulgarian Split Squats – 3x10 each leg
• Walking Lunges – 2x20
• Hanging Leg Raises – 3x15

Wednesday – Mobility / Recovery (Optional)

• Foam Rolling – 10 min
• Band Pull-Aparts – 3x25
• Couch Stretch / Hip Openers – 10 min

Thursday – Upper Pull

• Pull-Ups (or Lat Pulldown) – 4xAMRAP
• DB Rows – 4x10
• Face Pulls – 3x15
• Rope Curls – 3x15

Friday – Lower + Core

• Goblet Squats – 4x12
• Lying Hamstring Curls – 3x12
• Hanging Knee Raises – 3x15
• Plank – 3 rounds of 45s

Saturday/Sunday – Optional

• 20–30 min HIIT or incline walking

🟢 Track 3 – The Hungry Rookie: Foundation Forge

Still learning? Good. Hunger is the greatest teacher.

Week 2 Focus: Add reps. Build form and rhythm.

Monday – Full Body Strength

• Goblet Squats – 3x12
• Incline Push-Ups – 3x12
• Seated Cable Rows – 3x12
• Planks – 3x30s

Wednesday – Full Body Hypertrophy

• DB Bench Press – 3x10
• Leg Press – 3x12
• Band Pull-Aparts – 3x20
• Standing DB Curls – 3x15

Friday – Circuit + Core

(Complete 3 rounds with 1 min rest between)

• Bodyweight Squats – 15 reps
• Knee Push-Ups – 12 reps
• Jump Rope – 30 sec
• Mountain Climbers – 20 reps per side
• Bicycle Crunches – 20 reps total

Tip for Rookies: Record your reps. Small wins compound — and they add up fast.

Closing Words

This week, you’re not just training — you’re reinforcing. Reinforcing muscle, mindset, and habits. It’s not supposed to get easier. You’re supposed to get harder to kill.

Next Week: Phase 3 – Iron Ascension

Volume goes up. Weaknesses get exposed. And every track adds complexity. Be ready — Week 3 separates lifters from legends.

 

 

Disclaimer:

The Muscle Factory Method™ is intended for educational and entertainment purposes only. Always consult with a qualified healthcare provider or physician before starting any new exercise or nutrition program. By following any training outlined in this blog, you assume all risks associated with physical activity. Muscle Factory LLC and its affiliates are not liable for any injuries, health complications, or damages. Train smart, listen to your body, and never push beyond your safe limits.