Free 2-Week Strength Sampler
Upper/Lower split with heavy main lifts, per-week RPE and an optional arms day.
Goal
Build raw strength on Squat, Bench, Deadlift and Military Press
Duration
2 Weeks
Frequency
4 days/wk
Level
Intermediate
Free sample
GrátisGrátis
Weeks 1 & 2 of the full program - included free, with video for every exercise.
- 2 Weeks of programming
- 4× sessions per week
- Every exercise wired to a video walkthrough
- Nutrition, supplementation & recovery guide
- Lifetime updates inside the Onyx app
Workout Summary
Free 2-Week Strength Sampler
Four-day upper/lower block anchored on the four kings: Barbell Bench Press on bench day, Barbell Back Squat on squat day, Barbell Deadlift on deadlift day and Standing Military Press on shoulder day. Chest+shoulders+triceps share the push day, back+biceps share the pull day. Week 1 opens at RPE 7 to groove technique, Week 2 climbs to RPE 8 with the same movements. Optional weekend arms + core if fresh, full rest if not.
Who it's for
- Lifters who want a clear plan with zero guesswork
- Athletes returning from a layoff or chasing a new PR
- Anyone tired of stitching together random YouTube workouts
What you get
- Full week-by-week progression
- Every session with sets, reps and rest
- Substitutions from the Onyx exercise library
- Nutrition, supplementation and recovery guidance
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · Strength
Hit a daily protein target of 0.8–1 g per pound of bodyweight, anchor meals around whole-food carbs, and stay within ±300 kcal of the goal (surplus, maintenance or deficit) for the duration of the block.
Supplementation
Supplementation
Creatine monohydrate (5 g/day), a quality whey or plant protein to backfill daily protein, electrolytes around training, and vitamin D3 + magnesium for recovery.
Sleep & Recovery
Sleep & Recovery
Sleep 7–9 h, keep Wednesday and Sunday as true rest days, and skip Saturday's optional arms day entirely if any main lift moved slower than expected. The optional day is a bonus, never mandatory.
Training Overview
Training Overview
Sessions pair the highest-return compound from the Onyx library with focused accessory work. Volume rises in waves and deloads on schedule so nothing breaks down.
2 Weeks · Progression
Progression
Week 1 · every main lift @ RPE 7 (3 reps in reserve). Week 2 · same reps @ RPE 8 (2 reps in reserve). Add 2.5 kg (upper) or 5 kg (lower) to your Week 2 top set only if Week 1 finished clean. If any main lift feels ≥ RPE 9 in Week 1, hold the same load in Week 2. This is the on-ramp — the full 5/3/1 or Upper/Lower 12-week program handles the deload wave after Week 3.
Weekly Schedule
Weekly Schedule
Weekly schedule
Your 7-day training split
Tap to see which day trains what
Weekly schedule
Your 7-day training split
Tap to see which day trains what
- MondayUpper A · Bench Day (Chest + Shoulders + Triceps)
- TuesdayLower A · Squat Day
- WednesdayRest / Walk 8k · keep it easy (Zone 1, nasal-breath pace)
- ThursdayUpper B · Overhead Day (Back + Biceps)
- FridayLower B · Deadlift Day
- SaturdayOptional Arms + Core (skip if fatigued) · keep it easy (Zone 1, nasal-breath pace)
- SundayRest · optional 20–30 min walk or light mobility
Workouts
Free 2-Week Strength Sampler
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Shaker, belt, straps, sleeves, headphones. Zero friction in the morning = zero excuses.
Slow carb + lean protein (oats + whey, rice + chicken). Fuels heavy work without sitting heavy in the stomach.
500 ml water + a pinch of salt 30 min before training. Cramping and brain-fog usually = dehydration, not weakness.
Run the full 3-stage protocol above. Skipping it is the fastest way to leave 10% on the platform.
Weight, reps, RPE. If you don't track it, you can't progress it. Use the Onyx app or a notebook, just log.
Set the rest column as a timer on your watch. Drifting past rest kills intensity and stretches sessions 2x.
0.4 g/kg bodyweight. Whey + banana works, real meal works better. Recovery starts here.
Every 4–6 weeks drop volume 40%. Strength is built in recovery, not in extra sets.
All 2 weeks unlocked · Day-by-day schedule below
2-week plan
Week 1 · Day 1
Upper A · Bench Day
Barbell Bench Press top set + upper push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main lift · Week 1 @ RPE 7 | |||
| Barbell Bench Press | 4 | 5 @ RPE 7 | 2-3 min |
| Accessories | |||
| Seated Dumbbell Shoulder Press | 3 | 8 @ RPE 7 | 90 sec |
| Incline Dumbbell Press | 3 | 10 | 90 sec |
| Dumbbell Lateral Raise | 3 | 15 | 45 sec |
| Cable Tricep Pushdown | 3 | 12 | 45 sec |
Week 1 · Day 2
Lower A · Squat Day
Barbell Back Squat top set + quad work
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main lift · Week 1 @ RPE 7 | |||
| Barbell Back Squat | 4 | 5 @ RPE 7 | 3 min |
| Accessories | |||
| Smith Machine Reverse Lunge | 3 | 8/leg | 90 sec |
| Leg Press | 3 | 10 @ RPE 7 | 90 sec |
| Leg Extension | 3 | 12 | 60 sec |
| Standing Calf Raise | 3 | 15 | 45 sec |
Week 1 · Day 3
Upper B · Overhead Day
Standing Military Press + heavy pulling
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main lift · Week 1 @ RPE 7 | |||
| Standing Overhead Press | 4 | 5 @ RPE 7 | 2-3 min |
| Accessories | |||
| Barbell Bent Over Row | 3 | 6 @ RPE 7 | 2 min |
| Pull Up | 3 | AMRAP (stop 2 short of failure) | 90 sec |
| Seated Cable Row | 3 | 10 | 90 sec |
| Dumbbell Bicep Curl | 3 | 10 | 60 sec |
| Face Pull | 3 | 15 | 45 sec |
Week 1 · Day 4
Optional · Active recoveryZone-2 Walk
Easy 30–40 min walk, outdoor or treadmill. Conversational pace, builds aerobic base and speeds recovery.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | 1 | 30–40 min | — |
| Treadmill Incline Walking | Optional finisher | 2 × 5 min @ 6% incline | 2 min |
Week 1 · Day 5
Lower B · Deadlift Day
Barbell Deadlift top set + hamstrings
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main lift · Week 1 @ RPE 7 | |||
| Barbell Deadlift | 4 | 3 @ RPE 7 (cut a rep if the bar slows) | 3 min |
| Accessories | |||
| Romanian Deadlift | 3 | 8 @ RPE 7 | 2 min |
| Bulgarian Split Squat | 3 | 10/leg | 90 sec |
| Seated Leg Curl | 3 | 12 | 60 sec |
| Hanging Leg Raise | 3 | 12 | 45 sec |
Week 1 · Day 6
Optional Arms + Core
Skip if any main lift was ≥ RPE 8 this week
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| EZ Bar Curl | 3 | 10 | 60 sec |
| Skull Crusher | 3 | 10 | 60 sec |
| Dumbbell Hammer Curl | 3 | 12 | 45 sec |
| Plank | 3 | 45 sec | 45 sec |
Week 1 · Day 7
Optional · Active recoveryFull Rest or Light Walk
Take the day off, or just walk 20–30 min and stretch. Recovery is when the gains happen.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | Optional | 20–30 min easy | — |
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FAQ
FAQ
Can I move sessions around to fit my schedule?
Yes - keep the order of training days but swap which calendar day they land on. Avoid stacking the two hardest sessions back-to-back.
What if I miss a workout?
Slide the week back by one day rather than doubling up. Recovery is the variable that creates progress.
Run this in the Onyx app
Track every set. Auto-progress every week.
This program is built right into Onyx - videos, logging, deload triggers and PR alerts.