Ultimate Strength Culture Training Program: 2 Day/Week Full Body

Split

Who is this program for?

This is a program for beginners to intermediates with 1-5+ years of training experience. You should at least have SOME
experience in the weightroom and know basic exercise classification and execution.

If you are entirely new to weight training, it's crucial to concentrate on strengthening and mastering your primary
compound lifts (squats, deadlifts, bench press, dips, incline/decline bench press, rows, chin-ups, etc.). This phase will
form the core of your routine until you genuinely require advancement. We don’t introduce new exercises, sets, or reps just
for the sake of variety; “muscle confusion” is a fantasy and "mixing things up" doesn’t develop the competence and
mastery needed to build the kind of strength and muscle you dream about. If you are a beginner, I advise sticking with the
program until your progress stalls, at which point you can change exercise variations or look into more of my content,
products, and services to expand your understanding of tried and true training principles that have and will continue to
stand the test of time.

I designed this program for someone who is a somewhat experienced weight trainer. You've probably been training for a
few years, experimented with different routines, and initially saw gains in strength and muscle growth. However, now you
find yourself adding more volume to your workouts but appearing no different than you did a year ago, leaving you
frustrated and questioning where the issue lies or how to continue making progress with your gains.
This program is designed around the fundamental principles that I have used in my training, which I have done personally
for over a decade to build strength and put on muscle for myself and thousands of other clients both online and in person.

This isn't a fixed X-week plan; you should exhaust this phase thoroughly. If the program is effective, why switch things up
after a predetermined number of weeks? I might be undercutting myself here, but truthfully, if you follow this plan
diligently and grasp the principles, you won't need another plan ever again. More than anything you need to train yourself
not to chase every shiny new object you see on social media, it’s killing your progress more than anything.

How is this program different?

Many fitness programs promise quick results, like gaining 10 lbs in 12 weeks, using trendy techniques that might make
you feel exhausted but may not deliver the results you're seeking. While some of these programs are indeed effective and
designed by experienced coaches with structured plans to help you progress, many simply aim to move you from point A
to point B.

However, this program stands apart because it not only provides a plan, but also teaches you why and how to use this plan
long-term. You'll learn how to adapt the plan to your specific weaknesses and recovery needs.

Additionally, the core principles of my training approach are based on methods I've successfully used for years. By
understanding the mechanisms of developing strength, muscle growth and how the body adapts, you'll see how this
program's concepts can maximize your potential for progress.
How do you actually build strength and muscle?

Understanding the growth process of a muscle is crucial. I'll provide an overview of the three mechanisms of hypertrophy
in this section which aims to give you a basic understanding of these mechanisms and how to apply them in your training
for optimal results.

1. Mechanical Tension: This is the stress or load applied to a muscle throughout its entire range of motion. Increasing
the weight and repetitions leads to greater overall mechanical tension.
2. Muscle Damage: This occurs during both the eccentric (lowering) and concentric (contracting) phases of an
exercise. You might recognize this as the soreness (Delayed Onset of Muscle Soreness) felt after a tough workout.
The eccentric phase, in particular, can cause significant muscle damage, which, when recovered properly, can be
exploited through techniques like negative only or forced reps to increase damage and stimulate growth.
3. Metabolic Stress: Often experienced as "the pump," metabolic stress has been extensively researched and shown
to contribute to muscle growth. As you push through a high-rep set and feel the pump, your muscles accumulate
blood and metabolic byproducts, creating a buildup that promotes growth through various signaling pathways and
hormonal responses.

In the workouts, we aim to target all three mechanisms using a variety of rep ranges and the most effective exercise
sequence. We start with exercises that generate the most growth from mechanical tension and muscle damage when
we're freshest at the beginning of a workout. We emphasize heavy loads and progressive overload—constantly striving to
lift heavier over time. In my view, mechanical tension is the primary driver of hypertrophy; the stronger you get, the more
load you can handle, leading to bigger muscle growth. This focus is essential, while other techniques add supplemental
value.
EXERCISE SELECTION AND ORDER

While volume, frequency, and recovery are crucial, it's equally important to consider exercise selection, exercise order, load,
and intensity/range of motion.

In the initial phases of a new program or resistance training, focusing on neural mechanisms is vital for developing control
and motor patterns essential for effectively recruiting the needed muscle fibers. Simplifying and perfecting exercise
execution is key to ensuring proper technique becomes a habit.

We strategically select exercises, using compound lifts to get stronger by developing a high degree of neural recruitment
and coordination, while we can use machines to foster neural connections and accommodate those with less
coordination, gradually progressing to free weights that require more stabilization from surrounding muscle groups.

Both free weights (barbell and dumbbell) and machines are highly functional to develop both strength and build muscle.
Neither is more “optimal” than the other, it is highly individual and context dependent.

While rotating exercises frequently can activate all muscle fibers, too much variation can hinder the development of
effective motor patterns due to constant adjustments to new movements, potentially reducing strength and hypertrophy
potential.

The main aim of this program is to maximize strength and muscle growth, focusing on a broad range of repetition
schemes (2-4 reps, 5-8 reps, 8-12 reps, 12-15 reps and up to 20 reps) to fully develop the strength and muscle across all
potential stimuli.

The goal is to push sets to technical and muscular failure—the point at which the muscle can no longer generate enough
force to continue lifting a specific weight concentrically.
Technical failure IS muscular failure, and therefore “bodybuilding” has as much of a role in developing strength as
“strength training” has in developing muscle mass.

BEFORE YOU BEGIN THIS PROGRAM

Before we start, remember that doing more doesn't necessarily mean better results. You need to train within your own
limits, fully capitalize on each workout, and only then consider making adjustments.

Your ability to recover will determine your results. If you are underfed, stressed, tired, or lacking essential nutrients, and
your nutrition is off, then training 4-5 days a week won't lead to growth!

Be aware of your limitations, meticulously record everything, and regularly review your logbook. Adjust your training
frequency, volume, and intensity based on the outcomes you observe.

CORE PRINCIPLES

LOG EVERY SESSION

It’s essential to maintain a logbook for every session. Training without documenting your progress is futile. Make sure to
record all your reps and weights, and each time you revisit an exercise, challenge yourself to either add a little more weight
(even as small as .5 pound) or complete an additional rep.

This practice is a fundamental aspect of progressive overload.

MAINTAIN FORM

While aiming for progressive overload is key, it's pointless if it compromises your form.

For example, if you previously completed 9 reps and are aiming for 10, it's better to attempt the 10th rep and achieve only
half, rather than losing form by using extra momentum to complete it fully.

REP RANGES

The plan includes various rep ranges—please adhere to these, as they are crucial for your progression. To achieve the
most hypertrophy, it's necessary to work the same muscle multiple times within a week.

Varying your rep ranges prevents plateaus; for instance, if an exercise was previously done with 6-10 reps, opt for a lighter
weight for 15-20 reps in your next session.

This method of varying rep ranges helps ensure we engage a broader spectrum of muscle fibers, enhancing overall
muscle development.

REP RANGES EXPLAINED

Every work set should be performed to absolute failure. If you feel strong on a particular day and think you can exceed
your usual rep count, push yourself to true failure. You can adjust the weight accordingly in your next session. If your goal
is 10 reps but you can do more, continue beyond 10 without self-imposing limits.

For example, in a decline barbell press, you might do your first set with 100 pounds and fail at 9 reps. If you reach the
upper end of the rep range, try 100 pounds again and you'll likely hit 6-7 reps. If you only managed 6-7 reps on the first set,
reduce the weight to 80 pounds for the second set.
When dealing with higher rep ranges, push to failure—higher rep numbers don’t mean the set is less intense. Select a
weight that allows you to meet the rep range, and adjust the weight as needed for the second set, either by keeping it the
same or slightly reducing it.

TRAINING INTENSITY

With a strategy of low volume and high frequency, it’s critical to train with 100 percent effort in every session. Every set
must reach absolute failure; there’s no benefit to holding back. Embrace the challenge of training progressively harder!

STRETCHING

It's crucial to stretch after working each muscle group. Proper stretching not only helps prevent injuries but can also
enhance muscle gains. Aim to stretch each muscle for 60-90 seconds, and consider adding weight to the stretch as you
progress. Intra-set stretching is something I have used for a decade or more at this point, these methods have been used
by accomplished coaches like Dnate Trudel (bodybuilding) and Christopher Sommers (gymnastics). Here are some
examples of stretches for different muscle groups:

1. Chest – Perform a chest stretch by lying on a bench with a light dumbbell in each hand, extending your arms out to
the sides to deepen the stretch in your pectorals.
2. Shoulders – Use a resistance band or cable machine, grasp it with one hand and gently pull across your body or
behind your back to feel the stretch in your deltoids.
3. Biceps – Stand facing away from a fixed bar, grasp it with one hand, and slowly walk forward until you feel a stretch
in your bicep and across the front of your shoulder.
4. Triceps – Raise your arm overhead and gently pull your arm back to deepen the stretch in your triceps.
5. Quads – stand upright and balance yourself by holding onto a machine, bench or wall. Lift your right foot behind
you and grasp your ankle with your hand. Gently pull your heel towards your buttock, keeping your knees together
and your hips facing forward.
 6. Hamstrings/Glutes – Perform a seated forward bend on the floor, extending your legs straight and reaching your
hands towards your feet, or try a standing version by bending forward at the waist.
7. Calves – Place the ball of your foot on a step with your heel hanging off, and gently lower your heel to feel a stretch
along your calf muscle.
8. Back – Perform a gentle cat-cow stretch on all fours, alternating between arching your back towards the ceiling
and dipping it towards the floor, or use a bar to hang and decompress the spine.
9. Abs – Lie on your back and use an exercise ball or a similar prop to support your back as you extend your arms and
legs, stretching out your abdominal area.

Here are some more ways to incorporate stretching into your workouts:

1. Extreme Stretching: Dante Trudel emphasized what he termed "extreme stretching," which involves holding a
stretch under tension for an extended period, usually around 60-90 seconds. This type of stretching was believed to
help expand the muscle fascia, potentially leading to greater muscle growth by allowing more room for muscle
expansion.
2. Stretching Between Sets: Stretches are typically performed right after completing a set for a particular muscle
group. For example, after a heavy set of chest exercises like bench presses, an individual might perform a deep
chest stretch using dumbbells to open up the pecs and induce what has been believed to be muscle cell expansion
and increased nutrient delivery.
​

Stretching during your workout saves time, kills downtime between sets or exercises, and ensures you actually do it. Get
creative, there are many ways to stretch different muscle groups, pick your favorite and be consistent.

WARM UP
It’s crucial to warm up before each session. The goal of the warm-up is to prepare the muscles without fatiguing them.
Spend about 5 minutes using light weights on a few exercises to increase heart rate and blood flow or hop on your
favorite cardio equipment.

For the first exercise of the session, do a more extensive warm-up. For example, if the back squat is the first exercise,
follow this sequence:

Begin with 6 reps using just the bar (assuming the work set is with 90 lbs on each side of the bar). Add 25 lbs to each side
and do 4-5 reps. Increase to 35 lbs on each side and perform 3-4 reps. Increase to 45 lbs each side for 3 reps, then to 65
lbs each side for 2 reps, and finally, 75 lbs each side for 1 rep. Then begin your work set and the session officially starts!

WORK SETS

After warming up, you’ll perform your heaviest set first, known as your top set. You will then typically reduce the weight by
around 10% for your next set. Rest, then perform your second set, known as your back off set. For instance:

SET 1 (4-6 reps)

Barbell Incline Press with 135 lbs - you achieve 5 reps.

SET 2 (8-12 reps)

Barbell Incline press with 115 lbs - you achieve 9 reps.

INCREASING THE WEIGHT

You should only increase the weight once you hit the upper limit of your target rep range. For example, if your rep range is
4-6:
Week 1 - Push session:

Incline Barbell Press - you lift 135 lbs for 5 reps.

Continue using 135 lbs for each session until you can perform 6 reps. Once you achieve this, increase the weight by
approximately 5%.

TEMPO/FORM/TENSION

On ALL exercises I want you to maintain tension, form and full control on both the eccentric and concentric phase. Do not
just move the weight for the sake of it.
On the higher rep sets especially really focus on reaching failure by contraction
and squeezing the target muscle.

Use a tempo of 3010 on all exercises

(3 second eccentric, 0 pause, 1 second concentric, 0 pause)

During the session, keep intensity high, do not mess around and waste time, I want you to feel exhausted by the end of the
session.

In terms of rest between sets, give yourself a few minutes and enough time to fully recover and go to the next set with full
power.

You are looking to grow and gain strength so don’t rush, better to recuperate for a minute longer and get those reps then
rush.

REST PERIODS
Unless stated, wait 2 mins between work sets...for the heavier compound lifts if you feel you need longer, then take an
extra minute or so.

Remember the aim is intensity and pace, but not at the detriment of strength and form.

STALLING

If you stall on an individual exercise 2 weeks in a row ..and this will happen at some point, you can’t add weight indefinitely,
then it’s time to swap this exercise out like for like. Change the exercise for something else and now run this exercise into
the ground, when you stall on the new exercise (after months), swap back to the initial exercise and you should be able to
push through that plateau.

DISCLAIMER

Jeffrey Wolf & Strength Culture strongly recommend that you consult with your physician or healthcare provider before
initiating any exercise program.

You should be in a state of good physical health and have the capacity to engage in the exercise.
Jeffrey Wolf & Strength Culture do not possess a medical license and assert that they have no expertise in diagnosing,
examining, or treating medical conditions of any sort, nor in assessing the impact of any specific exercise on a medical
issue.

It is important to acknowledge that engaging in any exercise or fitness program carries the risk of physical injury. By
participating in this ebook program, you acknowledge that you are doing so voluntarily, at your own risk, accept all risks of
injury to yourself, and agree to release and absolve Jeffrey Wolf & Strength Culture from any and all claims or causes of
action, known or unknown, arising from the use of this ebook. The content provided herein is not meant to substitute
professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health
providers with any questions you may have regarding a medical condition, and never disregard professional medical
advice or delay in seeking it because of something you have read in this ebook.

Do not rely solely on the information provided in this ebook in place of seeking professional medical advice. Jeffrey Wolf &
Strength Culture are not accountable for any advice, treatment course, diagnosis, or any other information, services, or
products that you obtain through this ebook. Before starting any exercise mentioned in this ebook, you are encouraged to
consult your doctor concerning the information presented.

By adhering to this workout plan or any information contained within, you consent to be bound by the above disclaimer
and absolve Jeffrey Wolf & Strength Culture of all/any liability related to any injury or medical condition that may occur as
a direct or indirect result of following this plan.

For clarity, if you do not agree with the above disclaimer, please stop now and do not proceed with this program.
PROGRAM AND SCHEDULE

2 Day Schedule

You will be rotating between 4 different workouts.

Day 1: Day 2: Day 3: Day 4: Day 5: Day 6: Day 7:

Full Body Off Off Full Body Off Off Off

Repeat

Full Body 1
Exercise Exercise
Category Variation Sets/Reps Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Chest
Compound
Exercise
(Horizontal Barbell Bench 1 sets x 5-8
Pressing) Press reps

Shoulder
Compound Seated Barbell
Exercise Overhead 1 sets x 5-8
(Vertical Press reps
Pressing)
Tricep Close-Grip
Compound Barbell Bench 1 sets x 5-8
Exercise Press reps
Lat Compound
Exercise
(Chin-Up or
Lat-Pulldown Weighted 1 sets x 5-8
Variations) Pull-ups reps
Upper Back
Compound
Exercise
(Rowing Barbell 1 sets x 5-8
Variations) Pendlay Row reps
Shoulder
Isolation Dumbbell 1 sets x 8-12
Exercise Lateral Raises reps
Tricep Isolation Rope Tricep 1 sets x 8-12
Exercise Pushdowns reps
Bicep Isolation Cable Rope 1 sets x 8-12
Exercise Hammer Curls reps
Hamstring
Isolation Seated Leg 1 sets x 15-20
Exercise Curl Machine reps
Compound Dumbbell 1 sets x 15-20
Quad Exercise Goblet Squat reps
Quad Isolation Leg 1 sets x 15-20
Exercise Extensions reps
Seated Calf 1 sets x 15-20
Calf Exercise Raises reps
 Cable Rope 1 sets x 15-25
Ab Exercise Crunches reps

Full Body 2
Exercise Exercise
Category Variation Sets/Reps Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Hamstring
Isolation Romanian 1 sets x 5-8
Exercise Deadlift reps
Compound Barbell Back 1 sets x 5-8
Quad Exercise Squat reps
Front Foot
Elevated Split
Squat,
Quad Isolation Contra-lateral 1 sets x 8-12
Exercise Load reps
Standing
Barbell Calf 1 sets x 8-12
Calf Exercise Raises reps
Weighted 1 sets x 8-12
Ab Exercise Decline Sit-ups reps
Chest
Compound
Exercise
(Horizontal Dumbbell 1 sets x 8-12
Pressing) Incline Press reps
Shoulder
Compound
Exercise
(Vertical Dumbbell 1 sets x 8-12
Pressing) Arnold Press reps
Tricep Machine
Compound Tricep Dips or 1 sets x 8-12
Exercise Bench Dips reps
Lat Compound
Exercise
(Chin-Up or
Lat-Pulldown Machine Lat 1 sets x 8-12
Variations) Pulldown reps
Upper Back
Compound
Exercise Chest-Support
(Rowing ed Row 1 sets x 8-12
Variations) Machine reps
Shoulder
Isolation Cable Rear 1 sets x 15-25
Exercise Delt Flys reps
Single-Arm
Overhead
Tricep Isolation Cable Tricep 1 sets x 15-25
Exercise Extension reps
Bicep Isolation Preacher Curl 1 sets x 15-25
Exercise Machine reps

Full Body 3
Exercise Exercise
Category Variation Sets/Reps Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Chest
Compound
Exercise
(Horizontal Incline Barbell 1 sets x 5-8
Pressing) Bench Press reps
Shoulder
Compound Standing
Exercise Barbell
(Vertical Overhead 1 sets x 5-8
Pressing) Press reps
Tricep
Compound Barbell Floor 1 sets x 5-8
Exercise Press reps
Lat Compound
Exercise
(Chin-Up or
Lat-Pulldown 1 sets x 5-8
Variations) T-Bar Row reps
Upper Back
Compound
Exercise
(Rowing 1 sets x 8-12
Variations) reps
Shoulder
Isolation Cable Front 1 sets x 8-12
Exercise Raises reps
Tricep Isolation Skull Crushers 1 sets x 8-12
Exercise (EZ Bar) reps

Bicep Isolation Incline 1 sets x 8-12

Exercise Dumbbell reps
Curls
Hamstring
Isolation Dumbbell Leg 1 sets x 15-20
Exercise Curl reps
Compound Smith Machine 1 sets x 15-20
Quad Exercise Back Squat reps
Quad Isolation Hack Squat 1 sets x 15-20
Exercise Machine reps
Donkey Calf
Raises
(Machine or 1 sets x 15-20
Calf Exercise Smith) reps
Hanging Leg 1 sets x 15-25
Ab Exercise Raises reps

Full Body 4
Exercise Exercise
Category Variation Sets/Reps Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Hamstring
Isolation Lying Leg Curl 1 sets x 5-8
Exercise Machine reps
Compound Barbell Front 1 sets x 5-8
Quad Exercise Squat reps
Quad Isolation Leg Press 1 sets x 8-12
Exercise Machine reps
Machine 1 sets x 8-12
Standing Calf reps + 3 sec
Calf Exercise Raises pause each
 rep
Cable 1 sets x 8-12
Ab Exercise Woodchoppers reps
Chest
Compound
Exercise
(Horizontal Machine 1 sets x 8-12
Pressing) Chest Press reps
Shoulder
Compound Seated
Exercise Dumbbell
(Vertical Shoulder 1 sets x 8-12
Pressing) Press reps
Tricep Dumbbell
Compound Tricep 1 sets x 8-12
Exercise Kickbacks reps
Lat Compound
Exercise
(Chin-Up or
Lat-Pulldown Single-Arm 1 sets x 8-12
Variations) Dumbbell Row reps
Upper Back
Compound
Exercise
(Rowing Reverse Pec 1 sets x 8-12
Variations) Deck Machine reps
Shoulder Dumbbell
Isolation Lateral Raise 1 sets x 15-25
Exercise (Leaning) reps
Tricep Isolation Cable Tricep 1 sets x 15-25
Exercise Kickbacks reps
Bicep Isolation Concentration 1 sets x 15-25
Exercise Curls reps
FAQ

How can I tailor the plan to fit my needs over time?

The provided plan and information serve as your initial guide.

Your progress, as recorded in your logbook, will signal when and how to adjust the plan.

Continue following the plan until you hit a plateau in improving your lifts, assuming other factors like sleep, stress, and
nutrition are consistent. If you find yourself unable to progress in a specific exercise, attempt it once more in your next
session. If you still can't increase the weight or reps, replace that exercise with a similar one. For example, if progress
stalls on the incline bench press, switch to an incline machine press or incline dumbbell press.

Stick with the alternative exercise until you encounter another plateau, at which point you can revert to the original
exercise. With all other conditions like diet and rest being optimal, you should be able to see progress again.

If you're stalling on several exercises simultaneously, it might be time for a deload. Typically, you can expect continuous
progress for 8-12 weeks before needing your first deload. After deloading, it may take a week or two to return to your prior
maxes, but then you should be able to surpass them.

How fast should I expect to gain strength?

Initially, you'll likely see a quick increase in strength as your body gets accustomed to the movement patterns and
becomes highly efficient at performing the exercises. However, as the weight you lift increases or as you accumulate more
training experience, the pace of strength gains will slow down. You can even use 1/2lb plates for increasing your lifts,
which might not seem significant at first glance. Yet, when you tally these increments over a year, they amount to a
substantial increase.

What amount should I decrease for my back off set?

In the initial sessions, you’ll be determining the optimal reduction by experimenting with different rep ranges and weights.
Typically, for exercises involving heavier loads like deadlifts, squats, incline presses, rows, and dips, you’ll want to lighten
the weight by approximately 10%. For isolation exercises and those using lighter weights, a reduction of about 5% is
usually sufficient.

What should I do if I'm missing a piece of equipment?

Choose an alternative exercise that mimics the same movement and works the same muscle group. For example, if back
squats aren’t an option, you could opt for front squats or perform back squats with wedges under your heels. Lacking an
incline hammer machine? Then, incline barbell presses or dumbbell presses can serve as suitable substitutes.

Should I incorporate exercise X?

Consider whether adding exercise X is necessary. If you're already making progress with your current routine and all
aspects are dialed in, why increase the volume unnecessarily? Instead of adding more for the sake of it, focus on
maximizing your efforts in your current exercises. Keep exercise X as an option in your "back pocket" for later. This way,
when it's time to advance further, you'll have new strategies to employ. If you do have extra time, consider doing some
cardio or some extracurricular activities. You maximize your time in the gym so you can maximize your time out of it too.

Interested In My Strength Culture Training App?

Go to this link to sign up for my custom training app: https://bit.ly/3UnniBj

Do you offer 1 to 1 coaching?

I do, my schedule is limited so my client intake is limited, you can reach out to me directly for more details:

Email: [email protected]

Instagram: @jeffreyalanwolf or @strength.culture

Website: www.strengthculture.com
What do I do if I have more questions?

You can reach out to me via any of the above contact details, and I can direct you from there.