Workout Routine

M.A.X. Muscle Plan 2.0 Strength Phase

by Bif Hunkly

I created this for my 2nd run-through of Brad Schoenfelds amazing "The M.A.X. Muscle Plan 2.0" - buy the book. You won't regret it.

After finishing 8 week strength phase, move to Metabolic Phase.

Workouts

Strength Phase Week 1: Block 1 Microcyle 1 MWF

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
180 sec
2
@RPE7
5
180 sec
3
@RPE7
5
180 sec

military press

3 sets

Barbell Reverse Grip Bent Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
180 sec
2
@RPE7
5
180 sec
3
@RPE7
5
180 sec

Barbell Reverse Grip Bent Row

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
180 sec
2
@RPE7
5
180 sec
3
@RPE6
5
180 sec

bench press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
180 sec
2
@RPE7
5
180 sec
3
@RPE7
5
180 sec

deadlift

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
180 sec
2
@RPE7
5
180 sec
3
@RPE7
5
0 sec

squat

3 sets

Week 2: Block 1 Microcycle 2 MWF

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
3
180 sec
2
@RPE8
3
180 sec
3
@RPE8
3
180 sec

military press

3 sets

Barbell Reverse Grip Bent Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
3
180 sec
2
@RPE8
3
180 sec
3
@RPE8
3
180 sec

Barbell Reverse Grip Bent Row

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
3
180 sec
2
@RPE8
3
180 sec
3
@RPE8
3
180 sec

bench press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
3
180 sec
2
@RPE8
3
180 sec
3
@RPE8
3
180 sec

deadlift

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
3
180 sec
2
@RPE8
3
180 sec
3
@RPE8
3
0 sec

squat

3 sets

Week 3: Block 1 Microcycle 3 MWF

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
180 sec
2
@RPE9
3
180 sec
3
@RPE9.5
1
180 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

military press

3 sets

Barbell Reverse Grip Bent Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
180 sec
2
@RPE9
3
180 sec
3
@RPE9.5
1
180 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Barbell Reverse Grip Bent Row

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
180 sec
2
@RPE9
3
180 sec
3
@RPE9.5
1
180 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

bench press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
180 sec
2
@RPE9
3
180 sec
3
@RPE9.5
1
180 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 4.54 kg.

deadlift

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
180 sec
2
@RPE9
3
180 sec
3
@RPE9.5
1
0 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 4.54 kg.

squat

3 sets

Week 4: Block 1 Microcycle 4 MONDAY

DB Incline Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

DB Incline Fly

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

lat pulldown

3 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

upright row

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

calf raise

3 sets

Soreson Hold

Set
Intensity
Weight
Reps
Rest time
1
120 sec
2
120 sec
3
0 sec

Soreson Hold

3 sets

Week 4: Block 1 Microcyle 4 THURSDAY

DB Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

DB Fly

3 sets

Inverted Row

Set
Intensity
Weight
Reps
Rest time
1
20
120 sec
2
20
120 sec
3
20
120 sec

Inverted Row

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

lateral raise

3 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

front squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

leg curl

3 sets

Sissy Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

Sissy Squat

3 sets

Glute/Ham Raise

Set
Intensity
Weight
Reps
Rest time
1
20
120 sec
2
20
120 sec
3
20
0 sec

Glute/Ham Raise

3 sets

Week 5: Block 2 Microcycle 1 MONDAY

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
180 sec
2
@RPE7
5
180 sec
3
@RPE7
5
180 sec

military press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
120 sec
2
@RPE7
8
120 sec
3
@RPE7
8
120 sec

lateral raise

3 sets

Barbell Reverse Grip Bent Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
180 sec
2
@RPE7
5
180 sec
3
@RPE7
5
180 sec

Barbell Reverse Grip Bent Row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
120 sec
2
@RPE7
8
120 sec
3
@RPE7
8
120 sec

lat pulldown

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
180 sec
2
@RPE7
5
180 sec
3
@RPE7
5
180 sec

bench press

3 sets

DB Incline Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

DB Incline Fly

3 sets

Week 5: Block 2 Microcycle 1 TUESDAY

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
180 sec
2
@RPE7
5
180 sec
3
@RPE7
5
180 sec

deadlift

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
180 sec
2
@RPE7
5
180 sec
3
@RPE7
5
180 sec

squat

3 sets

zercher squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
120 sec
2
@RPE7
8
120 sec
3
@RPE7
8
120 sec

zercher squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
120 sec
2
@RPE7
8
120 sec
3
@RPE7
8
120 sec

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
120 sec
2
@RPE7
8
120 sec
3
@RPE7
8
0 sec

calf raise

3 sets

Week 5: Block 2 Microcycle 1 THURSDAY

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
180 sec
2
@RPE7
5
180 sec
3
@RPE7
5
180 sec

military press

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
120 sec
2
@RPE7
8
120 sec
3
@RPE7
8
120 sec

cable lateral raise

3 sets

Barbell Reverse Grip Bent Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
180 sec
2
@RPE7
5
180 sec
3
@RPE7
5
180 sec

Barbell Reverse Grip Bent Row

3 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

chinup

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
180 sec
2
@RPE7
5
180 sec
3
@RPE7
5
180 sec

bench press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
120 sec
2
@RPE7
8
120 sec
3
@RPE7
8
0 sec

fly

3 sets

Week 5: Block 2 Microcycle 1 FRIDAY

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
180 sec
2
@RPE7
5
180 sec
3
@RPE7
5
180 sec

deadlift

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
180 sec
2
@RPE7
5
180 sec
3
@RPE7
5
180 sec

squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
120 sec
2
@RPE7
8
120 sec
3
@RPE7
8
120 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
120 sec
2
@RPE7
8
120 sec
3
@RPE7
8
120 sec

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
120 sec
2
@RPE7
8
120 sec
3
@RPE7
8
0 sec

calf raise

3 sets

Week 6: Block 2 Microcycle 2 MONDAY

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
3
180 sec
2
@RPE8
3
180 sec
3
@RPE8
3
180 sec

military press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8
120 sec

lateral raise

3 sets

Barbell Reverse Grip Bent Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
3
180 sec
2
@RPE8
3
180 sec
3
@RPE8
3
180 sec

Barbell Reverse Grip Bent Row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8
120 sec

lat pulldown

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
3
180 sec
2
@RPE8
3
180 sec
3
@RPE8
3
180 sec

bench press

3 sets

DB Incline Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8
0 sec

DB Incline Fly

3 sets

Week 6: Block 2 Microcycle 2 TUESDAY

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
3
180 sec
2
@RPE8
3
180 sec
3
@RPE8
3
180 sec

deadlift

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
3
180 sec
2
@RPE8
3
180 sec
3
@RPE8
3
180 sec

squat

3 sets

zercher squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8
120 sec

zercher squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8
120 sec

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8
0 sec

calf raise

3 sets

Week 6: Block 2 Microcycle 2 THURSDAY

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
3
180 sec
2
@RPE8
3
180 sec
3
@RPE8
3
180 sec

military press

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8
120 sec

cable lateral raise

3 sets

Barbell Reverse Grip Bent Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
3
180 sec
2
@RPE8
3
180 sec
3
@RPE8
3
180 sec

Barbell Reverse Grip Bent Row

3 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

chinup

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
3
180 sec
2
@RPE8
3
180 sec
3
@RPE8
3
180 sec

bench press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8
0 sec

fly

3 sets

Week 6: Block 2 Microcycle 2 FRIDAY

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
3
180 sec
2
@RPE8
3
180 sec
3
@RPE8
3
180 sec

deadlift

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
3
180 sec
2
@RPE8
3
180 sec
3
@RPE8
3
180 sec

squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8
120 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8
120 sec

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8
0 sec

calf raise

3 sets

Week 7: Block 2 Microcycle 3 MONDAY

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
180 sec
2
@RPE9
3
180 sec
3
@RPE9.5
1
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

military press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
120 sec
2
@RPE9
8
120 sec
3
@RPE9
8
120 sec

lateral raise

3 sets

Barbell Reverse Grip Bent Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
180 sec
2
@RPE9
3
180 sec
3
@RPE9.5
1
180 sec

Barbell Reverse Grip Bent Row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
120 sec
2
@RPE9
8
120 sec
3
@RPE9
8
120 sec

lat pulldown

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
180 sec
2
@RPE9
3
180 sec
3
@RPE9.5
1
180 sec

bench press

3 sets

DB Incline Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
120 sec
2
@RPE9
8
120 sec
3
@RPE9
8
0 sec

DB Incline Fly

3 sets

Week 7: Block 2 Microcycle 3 TUESDAY

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
180 sec
2
@RPE9
3
180 sec
3
@RPE9.5
1
180 sec

deadlift

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
180 sec
2
@RPE9
3
180 sec
3
@RPE9.5
1
180 sec

squat

3 sets

zercher squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
120 sec
2
@RPE9
8
120 sec
3
@RPE9
8
120 sec

zercher squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
120 sec
2
@RPE9
8
120 sec
3
@RPE9
8
120 sec

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
180 sec
2
@RPE9
8
180 sec
3
@RPE9
8
0 sec

calf raise

3 sets

Week 7: Block 2 Microcycle 3 THURSDAY

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
180 sec
2
@RPE9
3
180 sec
3
@RPE9.5
1
180 sec

military press

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
120 sec
2
@RPE9
8
120 sec
3
@RPE9
8
120 sec

cable lateral raise

3 sets

Barbell Reverse Grip Bent Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
180 sec
2
@RPE9
3
180 sec
3
@RPE9.5
1
180 sec

Barbell Reverse Grip Bent Row

3 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

chinup

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
180 sec
2
@RPE9
3
180 sec
3
@RPE9.5
1
180 sec

bench press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
120 sec
2
@RPE9
8
120 sec
3
@RPE9
8
0 sec

fly

3 sets

Week 7: Block 2 Microcycle 3 FRIDAY

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
180 sec
2
@RPE9
3
180 sec
3
@RPE9.5
1
180 sec

deadlift

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
180 sec
2
@RPE9
3
180 sec
3
@RPE9.5
3
180 sec

squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
120 sec
2
@RPE9
8
120 sec
3
@RPE9
8
120 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
120 sec
2
@RPE9
8
120 sec
3
@RPE9
8
120 sec

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
120 sec
2
@RPE9
8
120 sec
3
@RPE9
8
0 sec

calf raise

3 sets

Week 8: Block 2 Microcycle 4 MONDAY

DB Incline Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

DB Incline Fly

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

lat pulldown

3 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

upright row

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
100 sec
2
@RPE6
20
100 sec
3
@RPE6
20
100 sec

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

calf raise

3 sets

Soreson Hold

Set
Intensity
Weight
Reps
Rest time
1
120 sec
2
120 sec
3
0 sec

Soreson Hold

3 sets

Week 8: Block 2 Microcycle 4 THURSDAY

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

fly

3 sets

Inverted Row

Set
Intensity
Weight
Reps
Rest time
1
20
120 sec
2
20
120 sec
3
20
120 sec

Inverted Row

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

lateral raise

3 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

front squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

leg curl

3 sets

Sissy Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

Sissy Squat

3 sets

Glute/Ham Raise

Set
Intensity
Weight
Reps
Rest time
1
20
120 sec
2
20
120 sec
3
20
0 sec

Glute/Ham Raise

3 sets