RECLAIM Phase 2| Week 1 Day 2| Upper Body Strength

Welcome to Phase 2 of Reclaim! Over the next four weeks, the goal is to build strength. Real, measurable strength. That means heavier loads, fewer reps, and more intention behind every lift. You’ll notice two compound strength lifts each session, and the weight should feel challenging. Rest fully between your working sets because this isn’t the time to rush. Your muscles need that recovery to show up strong for the next set. You’ve put in the work to get here, so don’t underestimate yourself. Load up and let’s get stronger. If you’re not comfortable lifting heavy yet or don’t have the weight selection to go heavier, increase your reps by 5 to 10 until you hit one or two reps left in reserve. The goal is still effort and progression. You can also superset your overhead press with your floor press to save time if needed. Workout Overview This is an upper body strength session focused on building pressing power through your shoulders and chest with two heavy compound lifts, the overhead press and floor press. The workout opens with thoracic mobility and eccentric movement prep to get your shoulders and upper back ready for heavy loading. From there you build into your two main strength lifts before shifting into a triset that adds hypertrophy volume for your biceps, delts, and back. The core AMRAP finisher challenges anti-rotation, shoulder stability, and lat control all in one nonstop circuit, and you close out with scapular and spinal mobility work to bring everything back down. If you’d prefer to swap out the floor press for a Pendlay row, single arm row or bird dog row, feel free to make that substitution to add more pulling volume to balance out the pressing work.