Strength II – 2nd Generation

Ready to take your strength training to the next level?  Perhaps you’ve signed for a powerlifting or strengthlifting meet and you want to make sure you’re ready. Or maybe you’ve been hopping around on different programs for a while, but now you’re ready to get REALLY strong.  If this sounds like where you’re currently at, the new Second Generation Strength II program is for you!

NOTE: This new 2nd generation program retires both our previous individual Powerlifting II and Strenghtlifting II programs. Everything you need for both disciplines is now right here in one program!

Who’s it for?

The Second-Generation Strength II program is designed for individuals who meet the following criteria:

1. Have some previous experience (>6 months) training with barbells. If you’re new to training that’s great! We recommend our Beginner Template to start. If you’re not new to barbells, but don’t have quite this much experience, we recommend starting with Strength I.
2. Trainees who want to focus on increasing muscular strength in the squat, bench press (or overhead press), and deadlift. We also expect that most people using this program to gain muscle, though this is not a template focused on bodybuilding or maximal size improvement. Rather, this serves as a strength-focused template.

This is our preferred program for people who are interested in training for maximal strength in the squat, bench press, overhead press, and deadlift. It is designed to prepare someone for a meet or 1-Repetition Max test in the gym, though the programs include options for those who do not want or need to their maxes.

SCHEDULING

The Second-Generation Strength II download includes EIGHT total programs, each with different programming, training frequency, and application.

These programs consist of three to four lifting workouts per week alongside two to four conditioning sessions.  Your schedule depends on which program you select.

The 3- and 4-day programs have the same training volume, average intensity, and so on, but the training is spread out differently over the week. The 3-day programs use a full body training split, whereas the 4-day programs use an upper/lower split.

Use the chart below to pick your initial program:

Each block includes the following:

• 3 to 4 lifting sessions focused on size and strength
• 1 to 4 conditioning sessions to support strength, size, and health

Most lifting sessions will last about an hour, whereas the conditioning sessions range between 20- to 45- minutes. It is 100% okay to mix and match elements of the training week to fit your schedule, even if it means lifting on back-to-back-to-back days.

Equipment Requirements

We recommend users have access to a barbell, rack, plates, and a bench. While no specialized equipment is necessary to run this program, the program does support use of machines, dumbbells, and other equipment.

Lifting shoes, cross-training sneakers, a lifting belt, wrist straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed to run this program.

WHAT’S NEXT?

When completing Block 1 of Strength II, we recommend continuing onto Block 2 using the same programming goal, e.g. finishing Powerlifting Block 1 and then moving onto Powerlifting block 2.

After finishing both blocks of Strength II, you can pick a number of different paths. One option is to run the same exact program again starting from Block I and using the same exercises if you saw good progress the first time. Alternatively, you could repeat the program using different exercises for a slightly different flavor, or use one of the other included programs, e.g. moving to the 4-day/week version from the 3-day/week version, and/or prioritizing the other main press. 

If you want a different program, Strength III is the next logical choice if prioritizing maximal strength development. For other training priorities, check out our Program Quiz or ask us directly on our forum. We have probably got something to suit you!

Try a 1-Week Free Sample of the program:

Product Support

• Customers receive lifetime access to support for this program via our web Forum or through E-mail
• No refunds are available for downloadable products at this time
• Program file downloads are only available via purchases made on the Barbell Medicine website. File downloads are not provided for purchases made within the Barbell Medicine App.