My first 2 day per week routine

britlifter · 08-27-2007, 03:09 PM

I want to give a 2 day per week program a try, I also want to hit each major bodypart 2x per week so iv come up with this

Day 1

Bench Press 3 x 5 (Slight increase in weight per work set)
BB Row 4 x 6
OH Press 3 x 8
Deadlift 3 x 5, 1 x 1 (Hopefuly a PR)
Curl 2 x 8

Day 2

Chest Dip 3 x 6-8
Incline Press 3 x 8
Pullups 4 x 8
Squat 3 x 5, 1 x 10 (Just to finish legs off)
Skulls 2 x 8

Any thoughts, opinions or suggestions would be greatly appreciated, thx!

**CowPimp** · 08-28-2007, 12:11 AM

I would add another upper body pulling movement each day. I would say add a unilateral lower body movement to one of those days as well.

Rep scheme also seems a little bit haphazard. Are you going for size, strength, health, or something else?

britlifter · 08-28-2007, 05:19 PM

Thx cowpimp for postin, Im going for strength/size, when you say unilateral, you mean one leg at a time?

yellowmoomba · 08-28-2007, 07:35 PM

I'd start Day 1 with Deads. I've found it's best to do them early in the workout.

**CowPimp** · 08-28-2007, 09:59 PM

Quote:

Originally Posted by britlifter

Thx cowpimp for postin, Im going for strength/size, when you say unilateral, you mean one leg at a time?

Yes, one leg at a time (Lunge, split squat, 1-leg RDL, etc.).

I would organize your program a little differently. Do some concurrent periodization by starting your workout with a heavy lift or two (3-6 reps), then drop the intensity on the subsequent lifts (8-12 reps) for more mechanical work and volume. Or you could do some linear periodization. Start by training in the 8-10 range for a few weeks, then go to the 6-8 range, then the 4-6 range for a few weeks. Or do some undulating periodization where in a given week you use multiple loading parameters, one day a week devoted to each. There are some options to choose from.

08-27-2007, 03:09 PM	#1
britlifter Registered User Join Date: Jun 2007 Location: Great Britain Posts: 40	My first 2 day per week routine I want to give a 2 day per week program a try, I also want to hit each major bodypart 2x per week so iv come up with this Day 1 Bench Press 3 x 5 (Slight increase in weight per work set) BB Row 4 x 6 OH Press 3 x 8 Deadlift 3 x 5, 1 x 1 (Hopefuly a PR) Curl 2 x 8 Day 2 Chest Dip 3 x 6-8 Incline Press 3 x 8 Pullups 4 x 8 Squat 3 x 5, 1 x 10 (Just to finish legs off) Skulls 2 x 8 Any thoughts, opinions or suggestions would be greatly appreciated, thx!

08-28-2007, 12:11 AM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I would add another upper body pulling movement each day. I would say add a unilateral lower body movement to one of those days as well. Rep scheme also seems a little bit haphazard. Are you going for size, strength, health, or something else?
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08-28-2007, 07:35 PM	#4
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,547 Photos: 2	I'd start Day 1 with Deads. I've found it's best to do them early in the workout.
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

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08-28-2007, 05:19 PM	#3
britlifter Registered User Join Date: Jun 2007 Location: Great Britain Posts: 40	Thx cowpimp for postin, Im going for strength/size, when you say unilateral, you mean one leg at a time?