Skip to main content

Week 8 - Month 2 Finale

🎯 Week 8 Objectives

Max out all rep ranges All intensity techniques Assess Month 2 progress
Final Push of Month 2!

This week, combine everything: 4 sets, drop sets, AND rest-pause. Push for the TOP of every rep range. You've earned this intensity!

🏋️ Day 1: Push - MAXIMUM EFFORT​

Full Workout​

ExerciseSetsReps GoalTechniques
Barbell Bench Press410,10,10,10REST-PAUSE on set 4
Incline DB Press412,12,12,12DROP SET on set 4
Seated DB Shoulder Press412,12,12,12Standard
Lateral Raises415,15,15,15DROP SET on set 4
Tricep Pushdowns415,15,15,15Standard
Overhead Tricep Extension315,15,15DROP SET on set 3

Week 8 Targets vs Week 5​

ExerciseWeek 5Week 8 GoalProgress
Bench Press62.5kg × 865kg × 10+2.5kg, +2 reps
Incline DB20kg × 1022kg × 12+2kg, +2 reps
Shoulder Press14kg × 1016kg × 12+2kg, +2 reps

🏋️ Day 2: Pull - MAXIMUM EFFORT​

Full Workout​

ExerciseSetsReps GoalTechniques
Barbell Rows410,10,10,10REST-PAUSE on set 4
Lat Pulldowns412,12,12,12DROP SET on set 4
Seated Cable Rows412,12,12,12Standard
Face Pulls420,20,20,20Standard
Barbell Curls412,12,12,12REST-PAUSE on set 4
Hammer Curls315,15,15DROP SET on set 3

🏋️ Day 3: Legs - MAXIMUM EFFORT​

Full Workout​

ExerciseSetsReps GoalTechniques
Barbell Back Squat410,10,10,10REST-PAUSE on set 4
Romanian Deadlifts412,12,12,12Standard
Leg Press412,12,12,12DROP SET on set 4
Leg Curls415,15,15,15DROP SET on set 4
Walking Lunges312,12,12 eachStandard
Standing Calf Raises420,20,20,20DROP SET on set 4

📊 Month 2 Progress Assessment​

Complete This Progress Report​

Strength Progress​

ExerciseMonth 1 EndMonth 2 EndTotal Gain
Bench Press___kg × ______kg × ___+___kg
Squat___kg × ______kg × ___+___kg
Barbell Row___kg × ______kg × ___+___kg
Deadlift/RDL___kg × ______kg × ___+___kg

Volume Progress​

MetricMonth 1Month 2Increase
Sets per workout1723+35%
Total weekly sets5169+35%
Intensity techniques06+ per weekNew!

Body Progress​

MeasurementMonth 1 EndMonth 2 EndChange
Body Weight___kg___kg+___kg
Chest___cm___cm+___cm
Arms (flexed)___cm___cm+___cm
Waist___cm___cm___cm
Thighs___cm___cm+___cm

📸 Month 2 Progress Photos​

Compare with Month 1 photos:

  • Front relaxed
  • Front flexed
  • Side
  • Back
  • Arms flexed

Visual Progress Checklist​

AreaVisible Improvement?
Chest fullnessYes / Slight / No
Shoulder capsYes / Slight / No
Back widthYes / Slight / No
Arm sizeYes / Slight / No
Leg developmentYes / Slight / No

🔮 Preparing for Month 3​

What Changes in Month 3?​

AspectMonth 2Month 3
Rep range8-126-10 (heavier)
Sets44 (same)
Rest times60-120 sec90-150 sec (longer)
IntensityDrop sets, Rest-pauseSupersets, Giant sets
FocusVolumeStrength + Density

Mental Preparation​

Month 3 is about intensity and strength:

  • Heavier weights
  • Lower rep ranges
  • More challenging techniques
  • Final push for maximum gains

📝 Week 8 Workout Log​

Day 1 - Push (MONTH 2 FINALE)​

ExerciseWeightS1S2S3S4Technique
Bench PressR-P: +___
Incline DB PressDROP
Shoulder Press-
Lateral RaisesDROP
Tricep Pushdowns-
OH Tricep ExtDROP

Day 2 - Pull (MONTH 2 FINALE)​

ExerciseWeightS1S2S3S4Technique
Barbell RowsR-P: +___
Lat PulldownsDROP
Cable Rows-
Face Pulls-
Barbell CurlsR-P: +___
Hammer CurlsDROP

Day 3 - Legs (MONTH 2 FINALE)​

ExerciseWeightS1S2S3S4Technique
SquatR-P: +___
RDL-
Leg PressDROP
Leg CurlsDROP
Lunges-
Calf RaisesDROP

✅ Month 2 Final Checklist​

  • Completed all 12 workouts (4 weeks × 3 days)
  • Mastered drop sets and rest-pause
  • All exercises progressed in weight or reps
  • Body measurements improved
  • Progress photos taken
  • Ready for Month 3 intensification

🎉 Month 2 Complete!​

Congratulations!

You've completed Month 2: Progression!

In these 4 weeks, you:

  • Increased volume by 35%
  • Learned drop sets and rest-pause
  • Added significant weight to all lifts
  • Built real muscle density

Month 3 begins next week with heavier weights, lower reps, and advanced intensity techniques. This is where you become STRONG!

Continue to Month 3: Intensification →