---
title: "Beginner Route Climber - Build-up 2 (Power)"
url: "https://climbingbrowser.com/programs/beginner-route-climber-build-up-2-power"
date: "2025-11-30"
author: "Carlos V3 + GA Generated"
---

# Beginner Route Climber - Build-up 2 (Power)

- **Duration:** 4 weeks (3+1 pattern)
- **Frequency:** 2 sessions/week
- **Session length:** 120 minutes
- **Minimum level:** 5.9
- **Recommended level:** 5.9-5.10c
- **Primary focus:** power, maximum-strength, neural-adaptation, sport-climbing, route-climbing
- **Equipment:** climbing-wall, timer, hangboard, fingerboard

Optimized build-up 2 (power) program for beginner route climbers (5.9-5.10c). 2 sessions/week, 150 moves/week.

## Program Details

**Build-up 2 (Power) program for beginner route climbers (5.9-5.10c)**

Building endurance base and learning route-reading skills

Maximizing power and strength through high-intensity, low-volume work with complete recovery. CNS adaptations are the priority.

This 4-week mesocycle follows the Carlos V3 3+1 pattern: three progressive loading weeks followed by a deload week.

## Program Details

**Training Frequency**: 2 sessions/week
**Session Duration**: 120 minutes
**Weekly Volume**: ~150 moves at full (100%) volume — each week below scales this target

## Week 1 — Introduction (80% volume)

*Learn the exercises, establish movement patterns, dial intensity.*

**Weekly volume target**: ~120 moves (80% of full volume). Start at the **bottom end** of each prescribed set/rep range while you learn the exercises and dial in the intensities.

### Tuesday

**Warm Up**
- 15-20min easy climbing
- Intensity: 40%
- Duration: 15-20 min

**Pulling Strength (Pull-ups) (V2)**
- 3-4 X 5-8 reps : 2-3min
- Intensity: 90%
- Duration: 15-25 min

**Core Strength (V2)**
- 3-4 X 45-60s : 2min
- Intensity: 85%
- Duration: 15-20 min

**Antagonist Training (V2)**
- 2-3 X 10-15 reps : 1-2min
- Intensity: 60%
- Duration: 10-15 min

**Push-ups (V2)**
- 3 X 12-15 reps : 90s
- Intensity: 50%
- Duration: 5-10 min

**Biceps Curls (TRX) (V2)**
- 3 X 12 reps : 90s
- Intensity: 45%
- Duration: 5-8 min

**Triceps Curls (TRX) (V2)**
- 3 X 12 reps : 90s
- Intensity: 45%
- Duration: 5-8 min

**Shoulder Press (V2)**
- 3 X 10 reps : 90s
- Intensity: 55%
- Duration: 5-10 min

**Bench Press (V2)**
- 3 X 10 reps : 90s
- Intensity: 55%
- Duration: 5-10 min

**Front Butterfly (TRX) (V2)**
- 3 X 12 reps : 90s
- Intensity: 45%
- Duration: 5-8 min

**Reverse Butterfly (TRX) (V2)**
- 3 X 12 reps : 90s
- Intensity: 45%
- Duration: 5-8 min

**Mobility & Flexibility (V2)**
- 15-20min stretching + foam rolling
- Intensity: 30%
- Duration: 15-20 min

### Friday

**Warm Up**
- 15-20min easy climbing
- Intensity: 40%
- Duration: 15-20 min

**Pulling Strength (Pull-ups) (V2)**
- 3-4 X 5-8 reps : 2-3min
- Intensity: 90%
- Duration: 15-25 min

**Core Strength (V2)**
- 3-4 X 45-60s : 2min
- Intensity: 85%
- Duration: 15-20 min

**Antagonist Training (V2)**
- 2-3 X 10-15 reps : 1-2min
- Intensity: 60%
- Duration: 10-15 min

**Push-ups (V2)**
- 3 X 12-15 reps : 90s
- Intensity: 50%
- Duration: 5-10 min

**Biceps Curls (TRX) (V2)**
- 3 X 12 reps : 90s
- Intensity: 45%
- Duration: 5-8 min

**Triceps Curls (TRX) (V2)**
- 3 X 12 reps : 90s
- Intensity: 45%
- Duration: 5-8 min

**Shoulder Press (V2)**
- 3 X 10 reps : 90s
- Intensity: 55%
- Duration: 5-10 min

**Bench Press (V2)**
- 3 X 10 reps : 90s
- Intensity: 55%
- Duration: 5-10 min

**Front Butterfly (TRX) (V2)**
- 3 X 12 reps : 90s
- Intensity: 45%
- Duration: 5-8 min

**Reverse Butterfly (TRX) (V2)**
- 3 X 12 reps : 90s
- Intensity: 45%
- Duration: 5-8 min

**Mobility & Flexibility (V2)**
- 15-20min stretching + foam rolling
- Intensity: 30%
- Duration: 15-20 min

**Rest**: Sunday, Monday, Wednesday, Thursday, Saturday

## Week 2 — Build (100% volume)

*Full prescribed volume.*

**Weekly volume target**: ~150 moves.

Repeat the Week 1 sessions (Tuesday, Friday) — same exercises, same intensities — now at the **full prescribed volume**: use the complete set/rep ranges exactly as written above.

## Week 3 — Peak (110% volume)

*Increase volume or intensity.*

**Weekly volume target**: ~165 moves (+10% over Week 2).

Same sessions (Tuesday, Friday), same exercises and intensities as Week 1. Push volume to the **top end** of each prescribed set/rep range to add roughly 10% over Week 2. Warm-up stays unscaled.

## Week 4 — Deload (60% volume)

*Reduce volume, maintain intensity, recover.*

**Weekly volume target**: ~90 moves (deload).

Deload week. Same sessions (Tuesday, Friday) at the **same intensities**, but cut total volume to ~60%: drop to the **bottom end** of each set/rep range and finish each session early. Recovery is the goal — do not add work. Warm-up stays unscaled.

## Key Principles

- Follow CNS-demand ordering: HIGH → MEDIUM → LOW within each session
- Maintain proper rest periods between sets and exercises
- Volume follows the 3+1 week pattern (80% → 100% → 110% → 60%)
- Listen to your body and adjust if experiencing pain or excessive fatigue

---

*Generated and validated by the ClimbClaw training engine (Carlos V3 methodology).*


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Source: [ClimbingBrowser](https://climbingbrowser.com) — free evidence-based climbing training intelligence. Personal AI coaching on WhatsApp: [ClimbClaw](https://climbingbrowser.com/coach).