Advanced Strength 2 (Marcus Blackwood)

Science Behind the Plan:

"Advanced strength requires both specific and integrated training approaches," explains Marcus. This plan focuses on developing exceptional strength in all major movement patterns through strategic exercise selection and programming. The program implements principles of progressive overload, varied rep ranges, and strategic deloading to maximize strength gains.

6-Week Program:

Week 1-2: Strength Foundation

  • Day 1: gehk! (legs, chest, shoulders, back, overall) - Compound emphasis

  • 6 reps × 5 sets per exercise

  • Day 2: imtf! (biceps, arms, triceps, forearms, overall) - Arm emphasis

  • 8 reps × 4 sets per exercise

  • Day 3: qnuva (quads, hamstrings, glutes, calves, abs) - Lower body focus

  • 10 reps × 3 sets per exercise

  • Rest day

  • Repeat sequence

  • Total volume per week: =600 reps

Week 3-4: Strength Intensification

  • Day 1: gehk! (legs, chest, shoulders, back, overall) - Compound emphasis

  • 5 reps × 6 sets per exercise (more challenging variations)

  • Day 2: imtf! (biceps, arms, triceps, forearms, overall) - Arm emphasis

  • 6 reps × 5 sets per exercise (more challenging variations)

  • Day 3: qnuva (quads, hamstrings, glutes, calves, abs) - Lower body focus

  • 8 reps × 4 sets per exercise (more challenging variations)

  • Rest day

  • Repeat sequence

  • Total volume per week: =604 reps

Week 5-6: Strength Specialization

  • Day 1: gehk!a (legs, chest, shoulders, back, overall, abs) - Compound emphasis

  • 4 reps × 7 sets per exercise (advanced variations)

  • Day 2: imtf!a (biceps, arms, triceps, forearms, overall, abs) - Arm emphasis

  • 5 reps × 6 sets per exercise (advanced variations)

  • Day 3: qnuva! (quads, hamstrings, glutes, calves, abs, overall) - Lower body focus

  • 6 reps × 5 sets per exercise (advanced variations)

  • Rest day

  • Repeat sequence

  • Total volume per week: =628 reps