Phase 2: Hypertrophy (Weeks 6-10)

Phase Overview

GOAL: Maximum muscle stimulus, build muscle while losing fat
DURATION: 5 weeks (after Week 5 deload)
BODY FAT: 22% → 19%
RPE TARGET: 8-9 (1-2 reps in reserve)

Phase 2 Mindset

"I have built my foundation. Now I build the house.
Every set has purpose. Every rep is an investment.
Push hard, recover harder. Trust the process."

What Changes from Phase 1

+ Add 1 set to main lifts (3 → 4 sets)
+ Lower rep range on compounds (8-10 → 6-8)
+ Push closer to failure (RPE 8-9)
+ Introduce intensity techniques on isolation
+ Slightly longer sessions (65-75 min)
+ Heavier weights

Intensity Techniques to Use (Last Set Only)

Technique	When	Example
Drop set	Last set of isolation	Lateral raise: 15 lb × 12, drop to 10 lb × 10
Rest-pause	Last set of isolation	Curl × 10, rest 15 sec, × 4 more
Slow eccentric	Any exercise	3-4 sec lowering on curls

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WEEKLY SCHEDULE

MONDAY:    Push A (Chest Emphasis)     ~68 min
TUESDAY:   Pull A (Back Width)          ~70 min
WEDNESDAY: Legs A (Quad Emphasis)       ~72 min
THURSDAY:  Push B (Shoulder Emphasis)   ~68 min
FRIDAY:    Pull B (Back Thickness)      ~70 min
SATURDAY:  Legs B (Posterior Emphasis)  ~72 min
SUNDAY:    REST

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PUSH A — Chest Emphasis

Warm-Up (8 min)

Same as Phase 1

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Workout

#	Exercise	Sets	Reps	Weight	Rest	RPE	Notes
1	Barbell Bench Press	4	6-8	155 lb	2.5 min	8-9	+1 set, heavier
2	Incline Dumbbell Press	4	8-10	40 lb	2 min	8-9	+1 set
3	Machine Chest Press	3	10-12	110 lb	90 sec	9	Drop set last set
4	Cable Fly (low to high)	3	12-15	20 lb	60 sec	9
5	Seated DB Shoulder Press	3	8-10	35 lb	90 sec	8-9
6	Dumbbell Lateral Raise	3	12-15	15 lb	60 sec	9	Drop set last set
7	Tricep Pushdown (rope)	3	10-12	50 lb	60 sec	8-9
8	Overhead Cable Extension	3	12-15	35 lb	60 sec	9	+1 set

Bench Press Warm-Up:

Bar × 10 → 95 lb × 6 → 115 lb × 4 → 135 lb × 2 → Working sets

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PULL A — Back Width Emphasis

Workout

#	Exercise	Sets	Reps	Weight	Rest	RPE	Notes
1	Lat Pulldown (wide)	4	8-10	120 lb	2 min	8-9	Heavier
1b	Pull-up practice	2-3	4-6	BW	-	-	Improving!
2	Barbell Row	4	6-8	135 lb	2.5 min	8-9	+1 set, heavier
3	Seated Cable Row (close)	3	10-12	120 lb	90 sec	8-9
4	Straight Arm Pulldown	3	12-15	50 lb	60 sec	9	Slow eccentric
5	Face Pulls	3	15-20	35 lb	60 sec	8	Never skip
6	Barbell Curl	3	8-10	60 lb	75 sec	8-9
7	Hammer Curl	3	10-12	30 lb	60 sec	9	Rest-pause last set

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LEGS A — Quad Emphasis

Workout

#	Exercise	Sets	Reps	Weight	Rest	RPE	Notes
1	Barbell Back Squat	4	6-8	165 lb	3 min	8-9	+1 set, heavier
2	Leg Press	4	10-12	230 lb	2 min	9	+1 set
3	Walking Lunges	3	12 ea	30 lb	90 sec	8-9	Heavier
4	Leg Extension	3	12-15	85 lb	60 sec	9	Drop set last set
5	Lying Leg Curl	3	10-12	60 lb	75 sec	9
6	Standing Calf Raise	4	12-15	140 lb	60 sec	9-10	Full ROM
7	Hanging Knee Raise	3	15	BW	60 sec	8-9	Progress reps

Squat Warm-Up:

Bar × 10 → 95 lb × 6 → 115 lb × 4 → 135 lb × 2 → Working sets

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PUSH B — Shoulder Emphasis

Workout

#	Exercise	Sets	Reps	Weight	Rest	RPE	Notes
1	Overhead Press (standing)	4	6-8	90 lb	2.5 min	8-9	+1 set, heavier
2	Incline Barbell Press	3	8-10	115 lb	2 min	8-9	Heavier
3	Flat Dumbbell Press	3	10-12	45 lb	90 sec	8-9
4	Cable Lateral Raise	3	12-15	12.5 lb	60 sec	9	Slow eccentric
5	Rear Delt Fly	3	12-15	20 lb	60 sec	9
6	Close Grip Bench Press	3	8-10	115 lb	90 sec	8-9	Heavier
6b	Dips	2-3	5-8	BW/Assisted	-	-	Building up!
7	Skull Crushers	3	10-12	50 lb	60 sec	8-9	New exercise

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PULL B — Back Thickness Emphasis

Workout

#	Exercise	Sets	Reps	Weight	Rest	RPE	Notes
1	Deadlift	4	5-6	205 lb	3.5 min	8-9	+1 set, heavier
2	Chest Supported Row	3	8-10	70 lb	90 sec	9
3	Single Arm DB Row	3	8-10 ea	65 lb	75 sec	9	Heavier
4	Wide Grip Lat Pulldown	3	10-12	110 lb	75 sec	9
5	Face Pulls	3	15-20	35 lb	60 sec	8	Always
6	Incline Dumbbell Curl	3	10-12	25 lb	60 sec	9
7	Preacher Curl	3	10-12	45 lb	60 sec	9	New exercise

Deadlift Warm-Up:

135 lb × 6 → 155 lb × 4 → 175 lb × 2 → Working sets

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LEGS B — Posterior Emphasis

Workout

#	Exercise	Sets	Reps	Weight	Rest	RPE	Notes
1	Romanian Deadlift	4	8-10	145 lb	2.5 min	8-9	+1 set, heavier
2	Front Squat or Goblet	3	8-10	115/55 lb	2 min	8-9
3	Bulgarian Split Squat	3	10 ea	35 lb	90 sec	9	Heavier
4	Lying Leg Curl	3	10-12	60 lb	75 sec	9
5	Hip Thrust	4	10-12	135 lb	90 sec	9	+1 set, heavier
6	Seated Calf Raise	4	15-20	115 lb	60 sec	9-10
7	Cable Crunch	3	12-15	75 lb	60 sec	9
8	Plank	2	45 sec	BW	60 sec	8	New exercise

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PHASE 2 PROGRESSION GUIDE

Week-by-Week Strategy

Week 6: New Working Weights

- Use Phase 2 weights (heavier than Phase 1 end)
- Get used to the added set on compounds
- RPE should be 8 (harder than Phase 1)

Week 7: Add Reps

- Same weights
- Push for extra reps
- Start using intensity techniques on last set of isolations

Week 8: Add Weight if Hitting Range

- If hitting top of rep range, add 5 lb
- Continue intensity techniques
- This is a peak week—push hard

Week 9: Peak Volume

- Highest effort week
- Push RPE 9 on main lifts
- Full intensity techniques

Week 10: Slight Back-Off

- Reduce RPE to 8
- Preparing for deload
- Maintain weights but don't push PRs

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WEIGHT PROGRESSION TABLE

Target Weights by Week

Exercise	Week 6	Week 7	Week 8	Week 9	Week 10
Bench Press	155×6	155×7	160×6	160×7	160×6
Squat	165×6	165×7	175×6	175×7	175×6
Deadlift	205×5	205×6	215×5	215×6	215×5
OHP	90×6	90×7	95×6	95×7	95×6
Barbell Row	135×6	135×7	145×6	145×7	145×6
RDL	145×8	145×9	155×8	155×9	155×8

Your Tracking (Fill In)

Exercise	Week 6	Week 7	Week 8	Week 9	Week 10
Bench Press	_×	_×	_×	_×	_×
Squat	_×	_×	_×	_×	_×
Deadlift	_×	_×	_×	_×	_×
OHP	_×	_×	_×	_×	_×
Barbell Row	_×	_×	_×	_×	_×
RDL	_×	_×	_×	_×	_×

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PULL-UP & DIP PROGRESSION

By End of Phase 2, Target:

Exercise	Start of Phase 2	End of Phase 2
Pull-ups	3-4 reps	6-8 reps
Dips	3-4 reps	6-8 reps

Weekly Pull-Up Protocol

Week 6: 3 × 4-5 (band assisted if needed)
Week 7: 3 × 5-6 (reduce band assistance)
Week 8: 3 × 6 (minimal assistance)
Week 9: 3 × 6-7 (try unassisted)
Week 10: 3 × 6-8 (unassisted goal)

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DELOAD WEEK (Week 11)

After Phase 2, take a deload week before Phase 3.

Deload Protocol

Same exercises
Same weight OR 10% lighter
HALF the sets (4 sets → 2 sets)
RPE 6-7 (feels easy)

Example: Push A Deload

Phase 2	Deload
Bench 4×6 @ 160 lb	Bench 2×6 @ 160 lb
Incline 4×8	Incline 2×8

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END OF PHASE 2 CHECKLIST

Before moving to Phase 3, confirm:

□ Completed all 5 weeks consistently
□ Weights increased across all main lifts
□ Can do 6+ pull-ups and dips
□ Intensity techniques feel natural
□ Completed deload week
□ Ready for heavier, lower rep work in Phase 3

Expected Results After Phase 2

• Weight: Down 4-6 lbs total from program start
• Strength: Significant improvement on all lifts
• Body: Noticeable muscle definition starting
• Pull-ups/Dips: 6-8 reps unassisted
• Body Fat: ~19-20% by end

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For exercise instructions, see: 22-exercise-library.md Previous phase: 23-phase1-foundation.md Next phase: 25-phase3-strength.md

Document created: December 2024 Part of the Wellness Guide Series