2-DAY SPLIT
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INTRODUCTION
2x6-Week Programs: Assistance Set & Rep Protocol: Potentiate: Speed & Power
Exercise dependent.
Program 2 uses slightly different Day 1:
exercise selection – do you prefer Rest: Primary & Assistance • 5x1 Vertical CMJ
Program 1 or 2? Take the rest you need between (Countermovement Jump).
reps – guidelines included. • 5x1 MB Chest CMT
The Training Split: (Countermovement Throw).
• Day 1: Squat & Upper Push. Warm-Up: Raise • 3x Work up to top speed on
• Day 2: Deadlift & Upper Pull. 5 Minutes steady state on any of treadmill and hold for 5 seconds.
the below:
Primary Lifts Set & Rep Protocol: • Rower / Ski ERG / Bike / Day 2:
Treadmill. • 5x1 Horizontal CMJ (Broad
Squat & Push: Jump).
• Phase 1: 3x12 / 3x10 / 3x8.
Activate & Mobilize: • 5x1 (ES) MB Rotational CMT.
• 1x10 Bodyweight Squats.
• Phase 2: 3x6 / 2x5 / 1x3.
• 1x5 Each Side (ES) Bodyweight Key:
Lunges. • BB = Barbell.
Deadlift:
• 1x5 Inchworms. • DB = Dumbbell.
• Phase 1: 3x8 / 3x6 / 3x5.
• 1x10 Arm Circles – Forward & • KB = Kettlebell.
• Phase 2: 3x4 / 2x3 / 1x2.
Backward. • MB = Medicine Ball.
PROGRAM 1: PHASE 1
SQUAT & UPPER PUSH DEADLIFT & UPPER PULL
EXERCISE WEEK SETS/REPS %/RPE REST EXERCISE WEEK SETS/REPS %/RPE REST
1 3x12 60% / 7 2-3 MINS 1 3x8 65% / 7 2-3 MINS
BB DEADLIFT
BB BACK SQUAT 2 3x10 65% / 8 2-3 MINS 2 3x6 70% / 8 2-3 MINS
CON / SUMO
3 3x8 70% / 9 2-3 MINS 3 3x5 75% / 9 2-3 MINS
1 2x6 ES 8 1 MIN 1 3x12 8 1-2 MINS
DB REVERSE BB / DB BENT-
2 2x5 ES 8 1 MIN 2 3x10 8 1-2 MINS
LUNGE OVER ROW
3 2x4 ES 9 1 MIN 3 3x8 9 1-2 MINS
1 3x12 60% / 7 2-3 MINS 1 2x12 ES 8 1 MIN
BB BENCH PRESS DB SINGLE-ARM
2 3x10 65% / 8 2-3 MINS 2 2x10 ES 8 1 MIN
FLAT / INCLINE ROW
3 3x8 70% / 9 2-3 MINS 3 2x8 ES 9 1 MIN
1 3x12 8 1-2 MINS 1 3x10 7 30 SECS
SEATED DB GHD BACK
2 3x10 8 1-2 MINS 2 3x10 7 30 SECS
PRESS EXTENSION
3 3x8 9 1-2 MINS 3 3x10 7 30 SECS
1 3x15 ES 7 30 SECS 1 3x10 ES 7 30 SECS
DB SINGLE-LEG BAND / CABLE
2 3x15 ES 7 30 SECS 2 3x10 ES 7 30 SECS
CALF RAISE ROTATION
3 3x15 ES 7 30 SECS 3 3x10 ES 7 30 SECS
PROGRAM 1: PHASE 2
SQUAT & UPPER PUSH DEADLIFT & UPPER PULL
EXERCISE WEEK SETS/REPS %/RPE REST EXERCISE WEEK SETS/REPS %/RPE REST
4 3x6 75% / 9 2-3 MINS 4 3x4 80% / 9 2-3 MINS
BB DEADLIFT
BB BACK SQUAT 5 2x5 80% / 9 2-3 MINS 5 2x3 85% / 10 2-3 MINS
CON / SUMO
6 1x3 85% / 10 2-3 MINS 6 1x2 90% / 10 2-3 MINS
4 2x6 ES 8 1 MIN 4 3x12 8 1-2 MINS
DB REVERSE BB / DB BENT-
5 2x5 ES 8 1 MIN 5 3x10 8 1-2 MINS
LUNGE OVER ROW
6 2x4 ES 9 1 MIN 6 3x8 9 1-2 MINS
4 3x6 75% / 9 2-3 MINS 4 2x12 ES 8 1 MIN
BB BENCH PRESS DB SINGLE-ARM
5 2x5 80% / 9 2-3 MINS 5 2x10 ES 8 1 MIN
FLAT / INCLINE ROW
6 1x3 85% / 10 2-3 MINS 6 2x8 ES 9 1 MIN
4 3x12 8 1-2 MINS 4 3x10 8 30 SECS
SEATED DB GHD BACK
5 3x10 8 1-2 MINS 5 3x10 8 30 SECS
PRESS EXTENSION
6 3x8 9 1-2 MINS 6 3x10 8 30 SECS
1 3x15 ES 8 30 SECS 4 3x10 ES 7 30 SECS
DB SINGLE-LEG BAND / CABLE
2 3x15 ES 8 30 SECS 5 3x10 ES 7 30 SECS
CALF RAISE ROTATION
3 3x15 ES 8 30 SECS 6 3x10 ES 7 30 SECS
PROGRAM 2: PHASE 1
SQUAT & UPPER PUSH DEADLIFT & UPPER PULL
EXERCISE WEEK SETS/REPS %/RPE REST EXERCISE WEEK SETS/REPS %/RPE REST
1 3x12 60% / 7 2-3 MINS 1 3x8 65% / 7 2-3 MINS
BB FRONT HEX BAR
2 3x10 65% / 8 2-3 MINS 2 3x6 70% / 8 2-3 MINS
SQUAT DEADLIFT
3 3x8 70% / 9 2-3 MINS 3 3x5 75% / 9 2-3 MINS
1 2x6 ES 8 1-2 MINS 1 3x10 8 1-2 MINS
BB PENDLAY
DB RFESS 2 2x5 ES 8 1-2 MINS 2 3x8 8 1-2 MINS
ROW
3 2x4 ES 9 1-2 MINS 3 3x6 9 1-2 MINS
1 3x12 60% / 7 2-3 MINS 1 2x12 ES 8 1 MIN
BB STRICT / SINGLE-ARM KB
2 3x10 65% / 8 2-3 MINS 2 2x10 ES 8 1 MIN
PUSH PRESS SWING
3 3x8 70% / 9 2-3 MINS 3 2x8 ES 9 1 MIN
1 3x12 8 1-2 MINS 1 3x10 7 30 SECS
GHD BACK
FLAT DB PRESS 2 3x10 8 1-2 MINS 2 3x10 7 30 SECS
EXTENSION
3 3x8 9 1-2 MINS 3 3x10 7 30 SECS
1 3x15 ES 7 30 SECS 1 3x10 ES 7 30 SECS
DB SINGLE-LEG BAND / CABLE
2 3x15 ES 7 30 SECS 2 3x10 ES 7 30 SECS
CALF RAISE ROTATION
3 3x15 ES 7 30 SECS 3 3x10 ES 7 30 SECS
PROGRAM 2: PHASE 2
SQUAT & UPPER PUSH DEADLIFT & UPPER PULL
EXERCISE WEEK SETS/REPS %/RPE REST EXERCISE WEEK SETS/REPS %/RPE REST
4 3x6 75% / 9 2-3 MINS 4 3x4 80% / 9 2-3 MINS
BB FRONT HEX BAR
5 2x5 80% / 9 2-3 MINS 5 2x3 85% / 10 2-3 MINS
SQUAT DEADLIFT
6 1x3 85% / 10 2-3 MINS 6 1x2 90% / 10 2-3 MINS
4 2x6 ES 8 1-2 MINS 4 3x10 8 1-2 MINS
BB PENDLAY
DB RFESS 5 2x5 ES 8 1-2 MINS 5 3x8 8 1-2 MINS
ROW
6 2x4 ES 9 1-2 MINS 6 3x6 9 1-2 MINS
4 3x6 75% / 9 2-3 MINS 4 2x12 ES 8 1 MIN
BB STRICT / SINGLE-ARM KB
5 2x5 80% / 9 2-3 MINS 5 2x10 ES 8 1 MIN
PUSH PRESS SWING
6 1x3 85% / 10 2-3 MINS 6 2x8 ES 9 1 MIN
4 3x12 8 1-2 MINS 4 3x10 8 30 SECS
GHD BACK
FLAT DB PRESS 5 3x10 8 1-2 MINS 5 3x10 8 30 SECS
EXTENSION
6 3x8 9 1-2 MINS 6 3x10 8 30 SECS
1 3x15 ES 8 30 SECS 4 3x10 ES 7 30 SECS
DB SINGLE-LEG BAND / CABLE
2 3x15 ES 8 30 SECS 5 3x10 ES 7 30 SECS
CALF RAISE ROTATION
3 3x15 ES 8 30 SECS 6 3x10 ES 7 30 SECS
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