Years 2-5: The Complete Long-Term Plan

Important Context

You completed Year 1. You gained 6-8kg of muscle and doubled your strength. That was the easy part. Years 2-5 require more patience for smaller gains. But those gains compound into an impressive physique.

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📊 What to Expect: Years 2-5 Overview

Year	Muscle Gain	Strength Gain	Focus	Difficulty
Year 2	3-4 kg	+15-20%	Higher frequency, variety	Medium
Year 3	2-3 kg	+10-15%	Weak point focus, periodization	Medium-Hard
Year 4	1-2 kg	+5-10%	Advanced techniques, optimization	Hard
Year 5	0.5-1 kg	+3-5%	Maintenance, refinement	Expert

Cumulative Progress

End of Year	Total Muscle Gained	Bench 1RM	Squat 1RM	Physique Level
Year 1	7kg	105kg	150kg	Fit
Year 2	10.5kg	120kg	175kg	Athletic
Year 3	13kg	132kg	190kg	Impressive
Year 4	14.5kg	140kg	200kg	Advanced
Year 5	15.5kg	145kg	210kg	Near genetic max

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YEAR 2: DEVELOPMENT PHASE

Goal: Increase Training Frequency, Build More Muscle

Year 2 changes the game. You're no longer a beginner. Time to train like an intermediate.

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🔄 Year 2 Program: Upper/Lower Split (4 Days/Week)

Why Change from PPL 3-Day?

PPL 3-Day	Upper/Lower 4-Day
Each muscle 1x/week	Each muscle 2x/week
3 days in gym	4 days in gym
Good for beginners	Better for intermediates

Year 2 Weekly Schedule

Monday:    UPPER A (Strength Focus)
Tuesday:   LOWER A (Strength Focus)
Wednesday: Rest
Thursday:  UPPER B (Hypertrophy Focus)
Friday:    LOWER B (Hypertrophy Focus)
Saturday:  Rest (or light cardio)
Sunday:    Rest

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📋 Year 2 Complete Programs

UPPER A - Strength Focus (Monday)

Exercise	Sets	Reps	Rest	Notes
Barbell Bench Press	4	5-6	3 min	Heavy, main lift
Barbell Row	4	5-6	3 min	Heavy, main lift
Overhead Press	3	6-8	2.5 min	Secondary compound
Weighted Pull-ups	3	6-8	2.5 min	Add weight
Dumbbell Curl	3	8-10	90 sec	Biceps
Tricep Dips	3	8-10	90 sec	Triceps
Face Pulls	3	15-20	60 sec	Rear delts, health

📖 UPPER A Exercise Details (click to expand)

Barbell Bench Press (Strength)

• Warm-up: Bar x 10, 50% x 5, 70% x 3, 85% x 1
• Working sets: 4 sets of 5-6 reps at 85-90% max
• Rest: Full 3 minutes between sets
• Goal: If you hit 6 reps on all 4 sets, add 2.5kg next week

Barbell Row (Strength)

• Form: 45° torso angle, pull to lower chest
• Working sets: 4 sets of 5-6 reps
• Control: No momentum, strict form even on heavy weight

Overhead Press

• Seated or standing: Your preference
• Sets: 3 x 6-8
• Progress: When you hit 8 reps on all sets, add 1-2kg

Weighted Pull-ups

• No weight yet? Use band assistance and aim for 8-10 reps
• Add weight: Start with 5kg, progress weekly
• Can't do pull-ups? Lat pulldown 3 x 8-10

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LOWER A - Strength Focus (Tuesday)

Exercise	Sets	Reps	Rest	Notes
Barbell Squat	4	5-6	3 min	Heavy, main lift
Romanian Deadlift	4	6-8	2.5 min	Hamstring focus
Leg Press	3	8-10	2 min	Quad volume
Leg Curl	3	10-12	90 sec	Hamstring isolation
Standing Calf Raise	4	10-12	60 sec	Heavy calves
Plank	3	45-60 sec	60 sec	Core stability

📖 LOWER A Exercise Details (click to expand)

Barbell Squat (Strength)

• Warm-up: Bar x 10, 50% x 5, 70% x 3, 85% x 1
• Working sets: 4 sets of 5-6 reps at 85-90% max
• Depth: At least parallel (hip crease below knee)
• Goal: If you hit 6 reps on all 4 sets, add 5kg next week

Romanian Deadlift

• Key: Keep the bar close to legs, feel hamstring stretch
• Depth: Go until hamstrings are fully stretched (usually mid-shin)
• Control: 3 seconds down, 1 second up

Leg Press

• Foot position: Shoulder-width, middle of platform
• Depth: Until knees at 90° (don't round lower back)
• Don't lock out: Keep tension on quads

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UPPER B - Hypertrophy Focus (Thursday)

Exercise	Sets	Reps	Rest	Notes
Incline Dumbbell Press	4	8-10	2 min	Upper chest focus
Cable Row	4	10-12	90 sec	Mid back
Dumbbell Shoulder Press	3	10-12	90 sec	All delts
Lat Pulldown	3	10-12	90 sec	Lat width
Lateral Raises	4	12-15	60 sec	Side delts
Incline Dumbbell Curl	3	10-12	60 sec	Bicep stretch
Overhead Tricep Extension	3	10-12	60 sec	Long head
Rear Delt Flyes	3	15-20	60 sec	Rear delts

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LOWER B - Hypertrophy Focus (Friday)

Exercise	Sets	Reps	Rest	Notes
Front Squat or Hack Squat	4	8-10	2 min	Quad focus
Stiff-Leg Deadlift	3	10-12	90 sec	Hamstring stretch
Walking Lunges	3	12 each	90 sec	Glutes, balance
Leg Extension	3	12-15	60 sec	Quad isolation
Seated Leg Curl	3	12-15	60 sec	Hamstring isolation
Seated Calf Raise	4	15-20	45 sec	Soleus focus
Hanging Leg Raise	3	12-15	60 sec	Core

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📊 Year 2 Progression Schedule

Months 13-15 (Q1): Adaptation

Month	Focus	Expected Strength Gain
13	Learn new program	Maintain
14	Start progressing	+3%
15	Building momentum	+5%

Months 16-18 (Q2): Growth Phase

Month	Focus	Expected Strength Gain
16	Heavy progression	+3%
17	Push intensity	+3%
18	Deload + test	+2%

Months 19-21 (Q3): Specialization

Month	Focus	Expected Strength Gain
19	Identify weak points	+2%
20	Extra volume on weak points	+2%
21	Balance physique	+2%

Months 22-24 (Q4): Year 2 Peak

Month	Focus	Expected Strength Gain
22	Peak strength	+2%
23	Max testing	+1%
24	Deload, prepare for Year 3	Maintain

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🎯 Year 2 Milestones

Milestone	Target	How to Achieve
Bench 1.5x bodyweight	120kg (80kg person)	Strength days + progressive overload
Squat 2x bodyweight	160kg (80kg person)	Squat 2x/week, depth consistency
10+ strict pull-ups	Bodyweight	Practice frequently, add weight
Visible abs	12-15% body fat	Slight caloric deficit if needed
Arm size +2cm	40cm+	Direct arm work, eat enough

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📈 Year 2 Strength Targets

Exercise	Year 1 End	Year 2 Target	Method
Bench Press	105kg	120kg	4x/week chest work
Squat	150kg	175kg	2x/week squats
Deadlift	170kg	200kg	Add deadlift day
Overhead Press	60kg	72.5kg	More pressing volume
Barbell Row	95kg	110kg	2x/week back work

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YEAR 3: REFINEMENT PHASE

Goal: Fix Weak Points, Advanced Periodization

By Year 3, you know your body. Time to customize.

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🔍 Year 3: Identify Your Weak Points

Common Weak Points and Solutions

Weak Point	Signs	Solution
Chest	Bench stuck, flat chest	More incline work, cables, flyes
Back Width	No V-taper	More lat pulldowns, pull-ups
Back Thickness	Flat back	More rows, face pulls
Shoulders	Narrow look	Extra lateral raises, rear delt work
Arms	Small biceps/triceps	Dedicated arm day or extra sets
Legs	Upper body dominant	Prioritize legs, train first
Calves	Skinny calves	Train calves daily with high volume

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📋 Year 3 Program: Push/Pull/Legs 2x (6 Days)

For those who want maximum growth:

Monday:    PUSH (Strength)
Tuesday:   PULL (Strength)
Wednesday: LEGS (Strength)
Thursday:  PUSH (Hypertrophy)
Friday:    PULL (Hypertrophy)
Saturday:  LEGS (Hypertrophy)
Sunday:    Rest

OR: 4-Day Upper/Lower + 1 Weak Point Day

Monday:    UPPER (Strength)
Tuesday:   LOWER (Strength)
Wednesday: WEAK POINT DAY (Arms, Shoulders, or Calves)
Thursday:  UPPER (Hypertrophy)
Friday:    LOWER (Hypertrophy)
Saturday:  Rest
Sunday:    Rest

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🔄 Year 3 Periodization: Block Training

Instead of linear progression, use training blocks:

Block 1 (Weeks 1-4): Strength Block

• Heavy weights, low reps (4-6)
• Focus on main lifts
• Minimal isolation

Block 2 (Weeks 5-8): Hypertrophy Block

• Moderate weights, higher reps (8-12)
• More isolation work
• Drop sets, supersets

Block 3 (Weeks 9-12): Specialization Block

• Extra volume on weak points
• Maintain strengths
• Variety of rep ranges

Block 4: Deload (Week 13)

• 50% volume
• Recovery focus
• Repeat cycle

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📊 Year 3 Targets

Metric	Year 2 End	Year 3 Target
Bench Press	120kg	132.5kg
Squat	175kg	190kg
Deadlift	200kg	220kg
Body Weight	83kg	85-87kg
Body Fat	15%	12-14%
Arm Size	40cm	41-42cm

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YEAR 4: OPTIMIZATION PHASE

Goal: Peak Efficiency, Injury Prevention

Year 4 is about training smarter, not just harder.

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🧠 Year 4 Principles

1. Recovery is King

Factor	Year 1-3	Year 4+
Sleep	7 hours okay	8-9 hours needed
Deloads	Every 8-12 weeks	Every 4-6 weeks
Stretching	Optional	Required
Massage/Mobility	Rare	Weekly

2. Quality Over Quantity

Before	Year 4
25+ sets per session	18-22 sets max
Train through soreness	Listen to your body
Always push harder	Strategic intensity

3. Injury Prevention

• Warm-up: 10-15 minutes ALWAYS
• Rotator cuff work: Every upper body day
• Hip mobility: Every lower body day
• Deload: When joints feel off

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📋 Year 4 Sample Program: Intelligent Upper/Lower

Training Split (4 days, quality focus)

Monday:    UPPER - Main Lifts + Accessories
Tuesday:   Rest + Mobility
Wednesday: LOWER - Main Lifts + Accessories  
Thursday:  Rest + Mobility
Friday:    UPPER - Volume + Weak Points
Saturday:  LOWER - Volume + Weak Points
Sunday:    Full Rest

Year 4 Rep Scheme: Daily Undulating Periodization (DUP)

Day	Rep Range	Example Bench
Monday	Heavy (4-6)	130kg x 5
Friday	Moderate (8-10)	110kg x 10

This variety prevents plateaus and keeps gains coming.

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📊 Year 4 Targets

Metric	Year 3 End	Year 4 Target
Bench Press	132.5kg	140kg
Squat	190kg	200kg
Deadlift	220kg	235kg
Body Weight	86kg	87-88kg
Body Fat	13%	11-13%

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YEAR 5: MASTERY PHASE

Goal: Maintain Excellence, Lifetime Fitness

Year 5 and beyond is about sustainability.

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🎯 Year 5 Reality Check

What You've Achieved

• 15+ kg of muscle gained from Day 1
• Elite strength for a natural lifter
• Top 1% of gym population
• Lifetime habit established

What's Realistic Going Forward

• 0.5-1 kg muscle/year (diminishing returns)
• Maintenance of current physique
• Small strength increases (1-3% per year)
• Focus shifts to health and longevity

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📋 Year 5+ Sustainable Training

Option 1: Maintenance Mode (3 days/week)

Monday:    FULL BODY (Strength Focus)
Wednesday: FULL BODY (Hypertrophy Focus)
Friday:    FULL BODY (Weak Points + Fun)

This maintains 90-95% of your gains with less time.

Option 2: Continued Growth (4 days/week)

Monday:    UPPER
Tuesday:   LOWER
Thursday:  UPPER
Friday:    LOWER

Standard split but with smarter volume management.

Option 3: Athletic/Functional (3-4 days)

Add in:

• Sprints
• Kettlebells
• Sport-specific training
• Flexibility work

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📊 Year 5 and Beyond: Final Targets

Metric	Year 5+ Natural Potential
Bench Press	140-150kg (1.7-1.8x BW)
Squat	200-220kg (2.3-2.5x BW)
Deadlift	235-260kg (2.7-3x BW)
Body Weight	85-90kg at 10-14% BF
Arm Size	42-44cm
Chest Size	115-120cm

These are excellent natural numbers that place you in the elite category.

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The Complete 5-Year Summary

YEAR 1: Foundation
├── Program: PPL 3x/week
├── Muscle: +7kg
├── Bench: 50kg → 105kg
└── Status: Fit, athletic

YEAR 2: Development  
├── Program: Upper/Lower 4x/week
├── Muscle: +3.5kg (10.5kg total)
├── Bench: 105kg → 120kg
└── Status: Clearly muscular

YEAR 3: Refinement
├── Program: PPL 6x or U/L + specialization
├── Muscle: +2.5kg (13kg total)
├── Bench: 120kg → 132.5kg
└── Status: Impressive physique

YEAR 4: Optimization
├── Program: Intelligent U/L 4x
├── Muscle: +1.5kg (14.5kg total)
├── Bench: 132.5kg → 140kg
└── Status: Advanced lifter

YEAR 5+: Mastery
├── Program: Maintenance or continued growth
├── Muscle: +0.5-1kg/year
├── Bench: 140kg → 145kg+
└── Status: Near genetic potential, lifetime fitness

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✅ Ultimate 5-Year Checklist

Year 1 ✓

• 144 workouts completed
• Doubled starting strength
• +7kg muscle

Year 2 ✓

• Transitioned to 4-day split
• Bench 1.5x bodyweight
• +3.5kg muscle (10.5kg total)

Year 3 ✓

• Fixed weak points
• Mastered periodization
• +2.5kg muscle (13kg total)

Year 4 ✓

• Training smart, not just hard
• Injury-free approach
• +1.5kg muscle (14.5kg total)

Year 5+ ✓

• Sustainable routine established
• Near genetic potential
• Training is a lifestyle
• 15+ kg total muscle gained

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The Ultimate Achievement

After 5 years, you won't just have muscles. You'll have:

• Discipline that transfers to all areas of life
• Confidence that comes from transformation
• Health that will last decades
• Knowledge to help others
• A physique that puts you in the top 1%

This is not just about building muscle. It's about building a better version of yourself.

Start today. Your future self will thank you. 💪

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🚀 Ready to Start?

← Go back to Week 1 and begin your journey