Thread: 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!

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.