INTRO:

This is a program for those that want to hit that goal of being able to Bench 225, Squat 315, and deadlift 405. This is why the program is called 2-3-4. We are going to be doing heavy lifts. This will be best paired with a bulk program which means you should be taking in extra cals and up the protein to 2 times the body weight. Anyone is more than welcome to try this program but make sure that you modify what you are able to do. The main goal here is to increase strength as fast as possible. The program length is 2 times that of what I would typically write this will be a 4-month program so make sure you pay attention to your body here if you feel you need an extra day of rest to recover then take it!

TARGET:

Novices to experienced lifters.

THINGS TO KNOW:

BB stands for Barbell
DB stands for Dumbell
Lightweight is a suggestion ongoing light on the sets
(total) means the total number of reps should equal what is posted
AMAP means as many reps as possible for each set
Wt means Weight
W1 = Week 1
pyramid sets will be listed like 8-4-3-2-1 ( this would be listed at 6 sets ) you should increase weight up to the low reps and you can use a warmup set before going into the sets
Increase the weight when possible this is a strength program make sure you are going for it in each lift

Week 1

Day 1

Chest
Exercise		Sets	Reps

BB Regular Bench		4	5-3-2-2
BB Incline Bench		4	12
BB Decline Bench		4	12
Push-ups		4	25
Pull-ups		3	10
DB Regular Bench	Lightweight	3	25

Day 2

Back & Arms
Exercise		Sets	Reps

Dead-Lift BB		4	10-5-3-3
Curl and Press DB		4	15 to 20
BB Bent-over Row		4	20
DB Deadlift		4	10
Curl BB	Lightweight	3	15
Press BB	Lightweight	3	15

Day 3

Off Day, Stretch or run or long walk be active but no lifting

Day 4

Core
Exercise	Sets	Reps

Plank	4	1 min
Hanging leg lift	4	15 to 20
Pull-Up	4	15
Sit-Ups	4	25
Side Jack	3	15
Decline situps	3	25

Day 5

Legs
Exercise		Sets	Reps

BB Squat		4	10-8-6-4
DB Squat		4	12
DB lunges		4	15 Each leg
BB Squat	Lightweight	4	10
BB calf raises	Lightweight	3	50
DB calf raises	Lightweight	3	50

Day 6

Off Day, Stretch or run or long walk be active but no lifting

Day 7

Off Day, Stretch or run or long walk be active but no lifting

Week 2

Day 8

Chest
Exercise		Sets	Reps

BB Regular Bench		4	5-3-2-2
BB Incline Bench	Increase weight from W1	4	8
BB Decline Bench	Increase weight from W1	4	8
Push-ups		4	25
Pull-ups		3	10
DB Regular Bench	Lightweight	3	25

Day 9

Back & Arms
Exercise		Sets	Reps

Dead-Lift BB		4	10-5-3-3
Curl and Press DB		4	15 to 20
BB Bent-over Row		4	20
DB Deadlift	Increase weight from W1	4	8
Curl BB	Lightweight	3	15
Press BB	Lightweight	3	15

Day 10

Off Day, Stretch or run or long walk be active but no lifting

Day 11

Core
Exercise	Sets	Reps

Plank	4	1 min
Hanging leg lift	4	15 to 20
Pull-Up	4	15
Sit-Ups	4	25
Side Jack	3	15
Decline situps	3	25

Day 12

Legs
Exercise		Sets	Reps

BB Squat		4	10-8-6-4
DB Squat	increase weight from W1	4	8
DB lunges	increase weight from W1	4	12 Each leg
BB Squat	Lightweight	4	10
BB calf raises	Lightweight	3	50
DB calf raises	Lightweight	3	50

Day 13

Off Day, Stretch or run or long walk be active but no lifting

Day 14

Off Day, Stretch or run or long walk be active but no lifting

Week 3

Day 15

Chest
Exercise		Sets	Reps

BB Regular Bench		4	5-3-2-2
BB Incline Bench	increase weight from W2	4	6
BB Decline Bench	increase weight from W2	4	6
Push-ups		4	25
Pull-ups		3	10
DB Regular Bench	Lightweight	3	25

Day 16

Back & Arms
Exercise		Sets	Reps

Dead-Lift BB		4	10-5-3-3
Curl and Press DB		4	15 to 20
BB Bent-over Row		4	20
DB Deadlift	increase weight from W2	4	6
Curl BB	Lightweight	3	15
Press BB	Lightweight	3	15

Day 17

Off Day, Stretch or run or long walk be active but no lifting

Day 18

Core
Exercise	Sets	Reps

Plank	4	1 min
Hanging leg lift	4	15 to 20
Pull-Up	4	15
Sit-Ups	4	25
Side Jack	3	15
Decline situps	3	25

Day 19

Legs
Exercise		Sets	Reps

BB Squat		4	10-8-6-4
DB Squat	increase weight from W2	4	6
DB lunges	increase weight from W2	4	10 Each leg
BB Squat	Lightweight	4	10
BB calf raises	Lightweight	3	50
DB calf raises	Lightweight	3	50

Day 20

Off Day, Stretch or run or long walk be active but no lifting

Day 21

Off Day, Stretch or run or long walk be active but no lifting

Week 4

Day 22

Chest
Exercise		Sets	Reps

BB Regular Bench		4	5-3-2-2
BB Incline Bench	Drop wt from W3	4	10
BB Decline Bench	Drop wt from W3	4	10
Push-ups		4	25
Pull-ups		3	10
DB Regular Bench	Lightweight	3	25

Day 23

Back & Arms
Exercise		Sets	Reps

Dead-Lift BB		4	10-5-3-3
Curl and Press DB		4	15 to 20
BB Bent-over Row		4	20
DB Deadlift	Drop wt from W3	4	12
Curl BB	Lightweight	3	15
Press BB	Lightweight	3	15

Day 24

Off Day, Stretch or run or long walk be active but no lifting

Day 25

Core
Exercise	Sets	Reps

Plank	4	1 min
Hanging leg lift	4	15 to 20
Pull-Up	4	15
Sit-Ups	4	25
Side Jack	3	15
Decline situps	3	25

Day 26

Legs
Exercise		Sets	Reps

BB Squat		4	10-8-6-4
DB Squat	Drop wt from W3	4	12
DB lunges	increase weight from W3	4	10 Each leg
BB Squat	Lightweight	4	10
BB calf raises	Lightweight	3	50
DB calf raises	Lightweight	3	50

Day 27

Off Day, Stretch or run or long walk be active but no lifting

Day 28

Off Day, Stretch or run or long walk be active but no lifting

Week 5

Day 29

Chest
Exercise		Sets	Reps

BB Regular Bench		4	5-3-2-2
BB Incline Bench		4	12
BB Decline Bench		4	12
Push-ups		4	25
Pull-ups		3	10
DB Regular Bench	Lightweight	3	25

Day 30

Back & Arms
Exercise		Sets	Reps

Dead-Lift BB		4	10-5-3-3
Curl and Press DB		4	15 to 20
BB Bent-over Row		4	20
DB Deadlift		4	10
Curl BB	Lightweight	3	15
Press BB	Lightweight	3	15

Day 31

Off Day, Stretch or run or long walk be active but no lifting

Day 32

Core
Exercise	Sets	Reps

Plank	4	1 min
Hanging leg lift	4	15 to 20
Pull-Up	4	15
Sit-Ups	4	25
Side Jack	3	15
Decline situps	3	25

Day 33

Legs
Exercise		Sets	Reps

BB Squat		4	10-8-6-4
DB Squat		4	12
DB lunges		4	15 Each leg
BB Squat	Lightweight	4	10
BB calf raises	Lightweight	3	50
DB calf raises	Lightweight	3	50

Day 34

Off Day, Stretch or run or long walk be active but no lifting

Day 35

Off Day, Stretch or run or long walk be active but no lifting

Week 6

Day 37

Chest
Exercise		Sets	Reps

BB Regular Bench		4	5-3-2-2
BB Incline Bench	Increase weight from W5	4	8
BB Decline Bench	Increase weight from W5	4	8
Push-ups		4	25
Pull-ups		3	10
DB Regular Bench	Lightweight	3	25

Day 38

Back & Arms
Exercise		Sets	Reps

Dead-Lift BB		4	10-5-3-3
Curl and Press DB		4	15 to 20
BB Bent-over Row		4	20
DB Deadlift	Increase weight from W5	4	8
Curl BB	Lightweight	3	15
Press BB	Lightweight	3	15

Day 39

Off Day, Stretch or run or long walk be active but no lifting

Day 40

Core
Exercise	Sets	Reps

Plank	4	1 min
Hanging leg lift	4	15 to 20
Pull-Up	4	15
Sit-Ups	4	25
Side Jack	3	15
Decline situps	3	25

Day 41

Legs
Exercise		Sets	Reps

BB Squat		4	10-8-6-4
DB Squat	increase weight from W5	4	8
DB lunges	increase weight from W5	4	12 Each leg
BB Squat	Lightweight	4	10
BB calf raises	Lightweight	3	50
DB calf raises	Lightweight	3	50

Day 42

Off Day, Stretch or run or long walk be active but no lifting

Day 43

Off Day, Stretch or run or long walk be active but no lifting

Week 7

Day 44

Chest
Exercise		Sets	Reps

BB Regular Bench		4	5-3-2-2
BB Incline Bench	increase weight from W6	4	6
BB Decline Bench	increase weight from W6	4	6
Push-ups		4	25
Pull-ups		3	10
DB Regular Bench	Lightweight	3	25

Day 45

Back & Arms
Exercise		Sets	Reps

Dead-Lift BB		4	10-5-3-3
Curl and Press DB		4	15 to 20
BB Bent-over Row		4	20
DB Deadlift	increase weight from W6	4	6
Curl BB	Lightweight	3	15
Press BB	Lightweight	3	15

Day 46

Off Day, Stretch or run or long walk be active but no lifting

Day 47

Core
Exercise	Sets	Reps

Plank	4	1 min
Hanging leg lift	4	15 to 20
Pull-Up	4	15
Sit-Ups	4	25
Side Jack	3	15
Decline situps	3	25

Day 48

Legs
Exercise		Sets	Reps

BB Squat		4	10-8-6-4
DB Squat	increase weight from W6	4	6
DB lunges	increase weight from W6	4	10 Each leg
BB Squat	Lightweight	4	10
BB calf raises	Lightweight	3	50
DB calf raises	Lightweight	3	50

Day 49

Off Day, Stretch or run or long walk be active but no lifting

Day 50

Off Day, Stretch or run or long walk be active but no lifting

Week 8

Day 51

Chest
Exercise		Sets	Reps

BB Regular Bench		4	5-3-2-2
BB Incline Bench	Drop wt from W7	4	10
BB Decline Bench	Drop wt from W7	4	10
Push-ups		4	25
Pull-ups		3	10
DB Regular Bench	Lightweight	3	25

Day 52

Back & Arms
Exercise		Sets	Reps

Dead-Lift BB		4	10-5-3-3
Curl and Press DB		4	15 to 20
BB Bent-over Row		4	20
DB Deadlift	Drop wt from W7	4	12
Curl BB	Lightweight	3	15
Press BB	Lightweight	3	15

Day 53

Off Day, Stretch or run or long walk be active but no lifting

Day 54

Core
Exercise	Sets	Reps

Plank	4	1 min
Hanging leg lift	4	15 to 20
Pull-Up	4	15
Sit-Ups	4	25
Side Jack	3	15
Decline situps	3	25

Day 55

Legs
Exercise		Sets	Reps

BB Squat		4	10-8-6-4
DB Squat	Drop wt from W7	4	12
DB lunges	increase weight from W7	4	10 Each leg
BB Squat	Lightweight	4	10
BB calf raises	Lightweight	3	50
DB calf raises	Lightweight	3	50

Day 56

Off Day, Stretch or run or long walk be active but no lifting

Day 57

Off Day, Stretch or run or long walk be active but no lifting

Week 9

we are going to change it up a bit here and add more pyramids in the lift we will do this for the next 4 weeks and then were going to reduce the number of lifts and really concentrate on those lifts were going for goals on.

Day 58

Chest
Exercise		Sets	Reps

BB Regular Bench		5	8-4-2-1-1
BB Incline Bench		5	8-4-2-1-1
BB Decline Bench		5	8-4-2-1-1
Push ups		4	25
Pull-ups		3	10
DB Regular Bench	Lightweight	3	25

Day 59

Back & Arms
Exercise		Sets	Reps

Dead-Lift BB		5	8-4-2-1-1
BB Bent over Row		4	20
DB Deadlift		4	10
Curl BB	Lightweight	3	15
Press BB	Lightweight	3	15

Day 60

Off Day, Stretch or run or long walk be active but no lifting

Day 61

Core
Exercise	Sets	Reps

Plank	4	1 min
Hanging leg lift	4	15 to 20
Pull-Up	4	15
Sit Ups	4	25
Side Jack	3	15
Decline situps	3	25

Day 62

Off Day, Stretch or run or long walk be active but no lifting

Day 63

Legs
Exercise		Sets	Reps

BB Squat		5	8-4-2-1-1
DB Squat		5	8-4-2-1-1
DB lunges		4	15
BB Squat	Lightweight	4	10
BB calf raises	Lightweight	3	50
DB calf raises	Lightweight	3	50

Day 64

Off Day, Stretch or run or long walk be active but no lifting

Week 10

Day 65

Chest
Exercise		Sets	Reps

BB Regular Bench		5	8-4-2-1-1
BB Incline Bench		5	8-4-2-1-1
BB Decline Bench		5	8-4-2-1-1
Push ups		4	25
Pull-ups		3	10
DB Regular Bench	Lightweight	3	25

Day 66

Back & Arms
Exercise		Sets	Reps

Dead-Lift BB		5	8-4-2-1-1
BB Bent over Row		4	20
DB Deadlift		4	10
Curl BB	Lightweight	3	15
Press BB	Lightweight	3	15

Day 67

Off Day, Stretch or run or long walk be active but no lifting

Day 68

Core
Exercise	Sets	Reps

Plank	4	1 min
Hanging leg lift	4	15 to 20
Pull-Up	4	15
Sit Ups	4	25
Side Jack	3	15
Decline situps	3	25

Day 69

Off Day, Stretch or run or long walk be active but no lifting

Day 70

Legs
Exercise		Sets	Reps

BB Squat		5	8-4-2-1-1
DB Squat		5	8-4-2-1-1
DB lunges		4	15
BB Squat	Lightweight	4	10
BB calf raises	Lightweight	3	50
DB calf raises	Lightweight	3	50

Day 71

Off Day, Stretch or run or long walk be active but no lifting

Week 11

Day 72

Chest
Exercise		Sets	Reps

BB Regular Bench		5	8-4-2-1-1
BB Incline Bench		5	8-4-2-1-1
BB Decline Bench		5	8-4-2-1-1
Push ups		4	25
Pull-ups		3	10
DB Regular Bench	Lightweight	3	25

Day 73

Back & Arms
Exercise		Sets	Reps

Dead-Lift BB		5	8-4-2-1-1
BB Bent over Row		4	20
DB Deadlift		4	10
Curl BB	Lightweight	3	15
Press BB	Lightweight	3	15

Day 74

Off Day, Stretch or run or long walk be active but no lifting

Day 75

Core
Exercise	Sets	Reps

Plank	4	1 min
Hanging leg lift	4	15 to 20
Pull-Up	4	15
Sit Ups	4	25
Side Jack	3	15
Decline situps	3	25

Day 76

Off Day, Stretch or run or long walk be active but no lifting

Day 77

Legs
Exercise		Sets	Reps

BB Squat		5	8-4-2-1-1
DB Squat		5	8-4-2-1-1
DB lunges		4	15
BB Squat	Lightweight	4	10
BB calf raises	Lightweight	3	50
DB calf raises	Lightweight	3	50

Day 78

Off Day, Stretch or run or long walk be active but no lifting

Week 12

Day 79

Chest
Exercise		Sets	Reps

BB Regular Bench		5	8-4-2-1-1
BB Incline Bench		5	8-4-2-1-1
BB Decline Bench		5	8-4-2-1-1
Push ups		4	25
Pull-ups		3	10
DB Regular Bench	Lightweight	3	25

Day 80

Back & Arms
Exercise		Sets	Reps

Dead-Lift BB		5	8-4-2-1-1
BB Bent over Row		4	20
DB Deadlift		4	10
Curl BB	Lightweight	3	15
Press BB	Lightweight	3	15

Day 81

Off Day, Stretch or run or long walk be active but no lifting

Day 82

Core
Exercise	Sets	Reps

Plank	4	1 min
Hanging leg lift	4	15 to 20
Pull-Up	4	15
Sit Ups	4	25
Side Jack	3	15
Decline situps	3	25

Day 83

Off Day, Stretch or run or long walk be active but no lifting

Day 84

Legs
Exercise		Sets	Reps

BB Squat		5	8-4-2-1-1
DB Squat		5	8-4-2-1-1
DB lunges		4	15
BB Squat	Lightweight	4	10
BB calf raises	Lightweight	3	50
DB calf raises	Lightweight	3	50

Day 85

Off Day, Stretch or run or long walk be active but no lifting

Week 13

Final Push for those goals let’s get it the next 4 weeks. Go for it on those single reps

Day 86

Chest
Exercise		Sets	Reps

BB Regular Bench		5	10-5-3-1-1
Push ups		4	25
Pull-ups		3	10
DB Regular Bench	Lightweight	3	25

Day 87

Back & Arms
Exercise		Sets	Reps

Dead-Lift BB		5	10-5-3-1-1
BB Bent over Row		4	20
Curl BB	Lightweight	3	15
Press BB	Lightweight	3	15

Day 88

Off Day, Stretch or run or long walk be active but no lifting

Day 89

Core
Exercise	Sets	Reps

Plank	4	1 min
Hanging leg lift	4	15 to 20
Pull-Up	4	15
Sit Ups	4	25
Side Jack	3	15
Decline situps	3	25

Day 90

Off Day, Stretch or run or long walk be active but no lifting

Day 91

Legs
Exercise		Sets	Reps

BB Squat		5	10-5-3-1-1
DB Squat		5	10-5-3-1-1
DB lunges		4	15
DB calf raises	Lightweight	3	50

Day 92

Off Day, Stretch or run or long walk be active but no lifting

Week 14

Final Push for those goals let’s get it the next 4 weeks. Go for it on those single reps

Day 93

Chest
Exercise		Sets	Reps

BB Regular Bench		5	10-5-3-1-1
Push ups		4	25
Pull-ups		3	10
DB Regular Bench	Lightweight	3	25

Day 94

Back & Arms
Exercise		Sets	Reps

Dead-Lift BB		5	10-5-3-1-1
BB Bent over Row		4	20
Curl BB	Lightweight	3	15
Press BB	Lightweight	3	15

Day 95

Off Day, Stretch or run or long walk be active but no lifting

Day 96

Core
Exercise	Sets	Reps

Plank	4	1 min
Hanging leg lift	4	15 to 20
Pull-Up	4	15
Sit Ups	4	25
Side Jack	3	15
Decline situps	3	25

Day 97

Off Day, Stretch or run or long walk be active but no lifting

Day 98

Legs
Exercise		Sets	Reps

BB Squat		5	10-5-3-1-1
DB Squat		5	10-5-3-1-1
DB lunges		4	15
DB calf raises	Lightweight	3	50

Day 99

Off Day, Stretch or run or long walk be active but no lifting

Week 15

Final Push for those goals let’s get it the next 4 weeks. Go for it on those single reps

Day 100

Chest
Exercise		Sets	Reps

BB Regular Bench		5	10-5-3-1-1
Push ups		4	25
Pull-ups		3	10
DB Regular Bench	Lightweight	3	25

Day 101

Back & Arms
Exercise		Sets	Reps

Dead-Lift BB		5	10-5-3-1-1
BB Bent over Row		4	20
Curl BB	Lightweight	3	15
Press BB	Lightweight	3	15

Day 102

Off Day, Stretch or run or long walk be active but no lifting

Day 103

Core
Exercise	Sets	Reps

Plank	4	1 min
Hanging leg lift	4	15 to 20
Pull-Up	4	15
Sit Ups	4	25
Side Jack	3	15
Decline situps	3	25

Day 104

Off Day, Stretch or run or long walk be active but no lifting

Day 105

Legs
Exercise		Sets	Reps

BB Squat		5	10-5-3-1-1
DB Squat		5	10-5-3-1-1
DB lunges		4	15
DB calf raises	Lightweight	3	50

Day 106

Off Day, Stretch or run or long walk be active but no lifting

Week 16

Final Push for those goals let’s get it the next 4 weeks. Go for it on those single reps

Day 107

Chest
Exercise		Sets	Reps

BB Regular Bench		5	10-5-3-1-1
Push ups		4	25
Pull-ups		3	10
DB Regular Bench	Lightweight	3	25

Day 108

Back & Arms
Exercise		Sets	Reps

Dead-Lift BB		5	10-5-3-1-1
BB Bent over Row		4	20
Curl BB	Lightweight	3	15
Press BB	Lightweight	3	15

Day 109

Off Day, Stretch or run or long walk be active but no lifting

Day 110

Core
Exercise	Sets	Reps

Plank	4	1 min
Hanging leg lift	4	15 to 20
Pull-Up	4	15
Sit Ups	4	25
Side Jack	3	15
Decline situps	3	25

Day 111

Off Day, Stretch or run or long walk be active but no lifting

Day 112

Legs
Exercise		Sets	Reps

BB Squat		5	10-5-3-1-1
DB Squat		5	10-5-3-1-1
DB lunges		4	15
DB calf raises	Lightweight	3	50

Day 113

Off Day, Stretch or run or long walk be active but no lifting

Two-Three-Four

INTRO:

TARGET:

THINGS TO KNOW:

Jump to:

Week 13

Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 2

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Week 3

Day 15

Day 16

Day 17

Day 18

Day 19

Day 20

Day 21

Week 4

Day 22

Day 23

Day 24

Day 25

Day 26

Day 27

Day 28

Week 5

Day 29

Day 30

Day 31

Day 32

Day 33

Day 34

Day 35

Week 6

Day 37

Day 38

Day 39

Day 40

Day 41

Day 42

Day 43

Week 7

Day 44

Day 45

Day 46

Day 47

Day 48

Day 49

Day 50

Week 8

Day 51

Day 52

Day 53

Day 54

Day 55

Day 56

Day 57

Week 9

we are going to change it up a bit here and add more pyramids in the lift we will do this for the next 4 weeks and then were going to reduce the number of lifts and really concentrate on those lifts were going for goals on.

Day 58

Day 59

Day 60

Day 61

Day 62

Day 63

Day 64

Week 10