📈 Week 2 – Volume Progression
Week 2 focuses on increasing total training volume while maintaining excellent technique. Your goal is to build work capacity and prepare for the strength-focused weeks ahead.
🔥 Warm-Up Protocol
| Exercise |
Volume |
| Brisk Walking / Cycling |
5 Minutes |
| Arm Circles |
20 Forward + 20 Backward |
| Band Pull-Aparts |
20 Reps |
| Scapular Pull-Ups |
10 Reps |
| Bodyweight Squats |
20 Reps |
| Shoulder Dislocations |
20 Reps |
📅 Training Sessions
Day 1 – Pull-Up Focus
| Exercise |
Sets × Reps |
Rest |
| Pull-Ups |
4×6 |
2 Min |
| Negative Pull-Ups |
3×6 |
90 Sec |
| Australian Rows |
4×12 |
90 Sec |
| Hanging Knee Raises |
4×15 |
60 Sec |
| Dead Hang |
3×30 Sec |
60 Sec |
Day 2 – Dip Focus
| Exercise |
Sets × Reps |
Rest |
| Dips |
4×10 |
2 Min |
| Push-Ups |
4×15 |
90 Sec |
| Bench Dips |
4×15 |
90 Sec |
| Plank |
4×60 Sec |
60 Sec |
| Side Plank |
3×30 Sec Per Side |
45 Sec |
Day 3 – Squat Focus
| Exercise |
Sets × Reps |
Rest |
| Back Squat |
4×12 |
2 Min |
| Bulgarian Split Squat |
4×12 |
90 Sec |
| Walking Lunges |
4×15 |
90 Sec |
| Calf Raises |
4×20 |
60 Sec |
| Wall Sit |
3×45 Sec |
60 Sec |
🔄 Days 4-6
Repeat the first three training sessions of the week while focusing on improving technique, consistency, and movement quality.
|
Day
|
Workout
|
|
Day 4
|
Repeat Day 1 – Pull-Up Focus
|
|
Day 5
|
Repeat Day 2 – Dip Focus
|
|
Day 6
|
Repeat Day 3 – Squat Focus
|
|
Day 7
|
Complete Rest Day
|
✅ Week 2 Goal
By the end of Week 2, you should notice improved muscular endurance, better recovery between sets, and increased confidence in Pull-Ups, Dips, and Squats.
