Strength III – 2nd Generation

After a long time in the iron game, new personal records are harder to come by and training is less exciting than it once was. It’s times like this that really test a lifter’s mettle…will they persist and break through their plateaus, or will they change directions and move onto a new goal? If this story rings true and you want to take your strength training to the next level, the new Second-Generation Strength III program is for you!

Who’s it for?

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

1. Have lots of previous experience (>12-to 18-months) training with barbells. If you’re not quite that far along in your strength journey, no worries. We recommend our Strength I or Strength II programs.
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 for experienced lifters.

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 III download includes FOUR 8-Week programs, each with different programming and application.

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

Use the chart below to pick your initial program:

Each block includes the following:

• 8-weeks of programming
• 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 bands, chains, 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 III, 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 III, 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 powerlifting to strengthlifting or vice versa.

If you want a different program, the Low-Fatigue template 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:

*Customers receive lifetime access to support for this template via our Web Forum or through E-mail.  No refunds are available for downloadable products at this time.