“Can you really make gains off of working out two days a week?” I get asked this a lot and no one believes me that training two days a week has a lot more advantages than disadvantages. This program has been designed with a hybrid of building mass and building strength in mind. This training routine is designed for athletic functionality and strength as well as creating a balanced and muscular physique. This means you’re going to look jacked and be able to back it up with being able to pick up heavy ass weight.

Each rep of every set including your warm up reps need to be treated as if it your one rep max attempt. This ensures that you get the highest quality rep, best form, and strongest muscle contraction possible. Since everything is in control and is done with perfect repetition, you will be able to find out exactly how your body works and you can utilize this information to train smarter.

As with every workout I design, proper recovery and nutrition is essential for maximum results. This routine’s progression scheme is work on adding 5 pounds to the bar every week.

Sample Workout Schedule:

  • OFF
  • Workout A
  • OFF
  • OFF
  • OFF
  • Workout B
  • OFF

Be sure to have at least 2 days, ideally 3 days in between workouts. The volume is relatively low and you will not be suffering much from DOMS as much as a high volume workout routine, but your nervous system is going to be taxed hard.

Workout A
Exercise Sets Reps
Squats 3 8
Bench 3 8
Dumbbell Seated Overhead Press 3 8
One Arm Dumbbell Rows 3 8
Curls* 3 8
Tricep Extensions** 3 8

 

Workout A
Exercise Sets Reps
Squats 3 8
Deadlifts 3 8
Side Lateral Raise 3 8
Pull Ups 3 8
Close Grip Bench*** 3 8

 

* – Your choice of curls that you like the best. Feel free to use different curls each session, just be sure to progress in weights.

** – Your choice of tricep extensions. As with curls, choose what you enjoy to do and what you feel works best and work on progression.

*** – Close grip bench press or floor presses are the only two exercises you should use here.  Feel free to switch them up on a monthly basis, just progress every session for that exercise.

 

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