Two Days A Week Strength Training Program
Two days a week strength training
2 Days a Week Strength Program
While I prefer to train more often, training twice a week is something I've done several times and always had success with it. I also have a few clients who only train twice a week, and they have all made good progress.
Lots of people have an all or nothing attitude to training. They believe it's not worth going to the gym if they can't go to the gym two or three times a week and stop training. They would be better off doing two days consistently than giving up because they couldn't get to the gym as much as they like. Everyone can get to the gym for two sessions a week if it's a priority for them.
Who could this be a good option for?
While I prefer to train more often, training twice a week is something I've done several times and always had success with it. I also have a few clients who only train twice a week, and they have all made good progress.
Lots of people have an all or nothing attitude to training. They believe it's not worth going to the gym if they can't go to the gym two or three times a week and stop training. They would be better off doing two days consistently than giving up because they couldn't get to the gym as much as they like. Everyone can get to the gym for two sessions a week if it's a priority for them.
Who could this be a good option for?
- Someone with a busy schedule and struggles to make it to the gym more often.
- Someone who simply don't want to go to the gym more often, but still wants to be stronger.
- For people who play sports and have other training commitments that are their priority, and only strength train to help improve their performance in their sport, and so can't spend an excessive amount of time lifting weights.
- Someone who has trouble recovering, or their lifestyle eats into their recover (newborn baby, stressful job etc
- People who have not been able to stick to a routine and want to get into the habit of training
- For a short time when life is crazy. The key to making progress is doing this consistently over a long period of time. No matter how busy life is I can always train two days a week and continue make progress.
Two Days A Week Strength Training
How to Set up Your Training When Training Twice a Week
Option 1 - Full Body |
Workout A
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Option 2 - Full body with more frequency for the deadlift, squat and bench press. Better option for powerlifting. |
Workout A
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Option 3 - Upper/Lower assistance exercises |
Workout A
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You can also use the incline bench press as a main lift.
Always make the main lifts the priority. Don't try and save energy to do more assistance work.
Always make the main lifts the priority. Don't try and save energy to do more assistance work.
Main Exercise Progression
The main exercises is the first two exercises you do (squat, deadlift, bench press, press). You'll work up to a top set and then do some back off sets after.
Top Set Option 1
You rotate the weights that you'll use for the top set every week in 3 week cycles. I'll normally spend a period of higher reps and then a period of lower reps.
Do several warm up sets to work up to the top set and aim to get,
You can stop at the top set or do 1/2 more sets with the same weight.
The first week of the cycle could look like this,
Cycle 1 - 160kg x 11 - 7 - 5 (Keep the weight the same)
Cycle 2 - 160kg x 11 - 8 - 6 ( You added more reps to set 2 and 3, but still keep the weight the same)
Cycle 3 - 160kg x 12 -8 - 6 (Got 12 reps on the top set so you would increase the weight next time)
An example of using lower reps is,
Tyhe first week of the cycle could look like this,
Cycle 1 - 180kg x 5, 160kg x 7, 145kg x 8 (Keep the weight the same)
Cycle 2 - 180kg x 5, 160kg x 8, 145kg x 9 ( You added more reps to set 2 and 3, but still keep the weight the same)
Cycle 3 - 180kg x 6, 160kg x 8, 145kg x 9 (You got 6 reps on the top set so you would increase the weight next time)
I like to spend 3-5 cycles at the higher reps and 2-3 cycles at the lower reps
Do several warm up sets to work up to the top set and aim to get,
- Week 1 - 12 reps
- Week 2 - 10 reps
- Week 3 - 8 reps
You can stop at the top set or do 1/2 more sets with the same weight.
The first week of the cycle could look like this,
Cycle 1 - 160kg x 11 - 7 - 5 (Keep the weight the same)
Cycle 2 - 160kg x 11 - 8 - 6 ( You added more reps to set 2 and 3, but still keep the weight the same)
Cycle 3 - 160kg x 12 -8 - 6 (Got 12 reps on the top set so you would increase the weight next time)
An example of using lower reps is,
- Week 1 - 6 reps
- Week 2 - 4 reps
- Week 3 - 2 reps
Tyhe first week of the cycle could look like this,
Cycle 1 - 180kg x 5, 160kg x 7, 145kg x 8 (Keep the weight the same)
Cycle 2 - 180kg x 5, 160kg x 8, 145kg x 9 ( You added more reps to set 2 and 3, but still keep the weight the same)
Cycle 3 - 180kg x 6, 160kg x 8, 145kg x 9 (You got 6 reps on the top set so you would increase the weight next time)
I like to spend 3-5 cycles at the higher reps and 2-3 cycles at the lower reps
Top Set Option 2
The first week you work up to a top set of 8 reps. You then add a small amount of weight every week and try and get as many reps as you can until you can only get 3 good reps on the top set. Try and drag out the cycle by making the smallest jumps in weight you can.
You'll do one back off set which in the same way as you did the top set, but this time you''ll start with 12 reps and stop at . The first week you'll do a set of 12. You'll then add a small amount of weight each week until you can only do 7 reps.
Top top - 8 to 3 reps
Back off set 12- 7 reps
You don't have to go from 8 to 3 reps.
You'll do one back off set which in the same way as you did the top set, but this time you''ll start with 12 reps and stop at . The first week you'll do a set of 12. You'll then add a small amount of weight each week until you can only do 7 reps.
Top top - 8 to 3 reps
Back off set 12- 7 reps
- Week 1 150kg x 8 - 130kg x 12
- Week 2 152.5kg x 8 -132.5 x 12
- Week 3 155kg x 8 - 135kg x 12
- Week 4 157.5kg x 7 -137.5kg x 11
- Week 5 160kg x 7 - 140kg x 11
- Week 6 162.5kg x 6 - 142.5 x 10
- Week 7 165kg x 6 - 145kg x 10
- Week 8 167.5kg - 147.5kg x 10
- Week 9 170kg x 4 - 150kg x 9
- Week 10 172.5kg x 4- 152.5kg x 9
- Week 11 175kg x 4 - 155kg x 9
- Week 12 177.5 x 3 - 157kg x 8
You don't have to go from 8 to 3 reps.
If you're doing bench press twice a week you can have a heavy and light day or use the double progression or rep goal method on the seond day.
- I like do a reverse pyramid and do one or two lighter sets for more reps. Here you would take 90% of the weight for the top set and do as many good and safe reps as you can. Than take 90-95% off the second set and do as many good and safe reps as you can for the third set. So it could look like this, 100kg x 6, 90kg x 9, 80kg x 12.This then gives you three chances to make progress on the last time you did these weights. If you don't add reps on the first set, you can try on the 2nd or 3rd.
- Another option is to use a variation of the main lift instead of back off sets with the same exercise. For example, paused squats after squats, RDL's after deadlifts or close grip bench press after bench press
Bench and Squat Variations
Variations of the main lifts are used in option 2.
For these exercises I'll use the double progression method. Normally 4 sets of somewhere between 5 to 10 reps.
For these exercises I'll use the double progression method. Normally 4 sets of somewhere between 5 to 10 reps.
- 4 x 6-8
- 4 x 8-10
- 3 x 6
- 1 x 8 When you get 8 reps on the last set you can increase the reps.
Squat Variations |
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Bench Variations |
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Value |
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Assistance Work
The assistance exercises you pick will depend on what you personally need.
Upper Body Assistance |
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Lower Body Assistance |
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Core and Arm Exercises |
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A lot of my assistance work was done as supersets or sometimes giant sets.
I often used the rep goal system, 350/330 method, rest-pause, myo-reps, and drop sets for upper back and and arm work. As I was doing two main exercises and a bench or squat variation a workout, there wasn't a lot of time for assistance work. These allowed me to get the most amount of work in a session I could with the limited time I had.
Supersets or Giant Sets: Supersets are when two exercises are done back to back and rest is only taken after the second exercise.
Giant sets are just like supersets, but when 3 or more exercises are done. You ou only rest at the end of the last exercise.
These are very useful to use for assistance work when only training twice a week as you can do a lot of work in a short time..
50% sets:
This gives you two opportunities to beat your previous numbers and to make progress. If you don't get a PR on the first set, you still have the chance on the second set.
Don't use this for Romanian, stiff legged deadlifts or any core exercises.
Rep goal system:
With the rep goal system you set a number of reps you want to achieve in a certain number of set.The "Rep Goal" is the total reps performed for all sets.You don't perform this number for each set. F
For example, aiming for 30 reps over 3 sets.You then go for as many good reps with good form as you can on each set. Once you manage to do all the reps you can then add weight for the next workout.
100kg x 12
Rest 2 minutes
100kg x 10
Rest 2 minutes
100kg x 8
That gives me 30 reps, so I would add weight for the next session.
The rep goal system can done with a variety of different sets and reps.
Rest-Pause Sets: With rest-pause sets, you go to failure on three sets with 15-30 seconds rest between each set.
1st set - 17 reps
Rest 15 seconds
2nd set-10 reps
Rest 15 seconds
3rd set - 4 reps
Don't use this for Romanian, stiff legged deadlifts or any core exercises.
Myo-Reps Sets
Myo-reps sets are a form of rest-pause.
You do a set of 10-15 where you reach failure, or very close to it.
Rest 20 seconds then do a set of 3 to 5 reps, aiming for 5 reps.
Rest 20 seconds and repeat the set for the same amount of reps (3 to 5 reps)
Repeat this process (set of 3-5, rack, 20 seconds rest) until the first time you hit 1 rep less than the first set of 3-5.
An example,
Drop Sets
The drop set is a technique in which you perform an exercise until failure, then immediately reduce the weight load for an additional set, or sets. Normally I reduce the weight by 20% each drop. Don't rest between sets. Only take as long as it takes to change the weights. I don't use drop sets often, but can be useful for arm work at the end of the session.
Don't use this for Romanian, stiff legged deadlifts or any core exercises.
I often used the rep goal system, 350/330 method, rest-pause, myo-reps, and drop sets for upper back and and arm work. As I was doing two main exercises and a bench or squat variation a workout, there wasn't a lot of time for assistance work. These allowed me to get the most amount of work in a session I could with the limited time I had.
Supersets or Giant Sets: Supersets are when two exercises are done back to back and rest is only taken after the second exercise.
Giant sets are just like supersets, but when 3 or more exercises are done. You ou only rest at the end of the last exercise.
These are very useful to use for assistance work when only training twice a week as you can do a lot of work in a short time..
50% sets:
- Do a set to failure, or technical failure.
- Rest 1 minute.
- Do another set with the same weight aiming to get half the reps that you did for the first set.
- Do 180kg pounds x 12
- Rest 60 seconds
- 180kg. Aim for at least six reps
This gives you two opportunities to beat your previous numbers and to make progress. If you don't get a PR on the first set, you still have the chance on the second set.
Don't use this for Romanian, stiff legged deadlifts or any core exercises.
Rep goal system:
With the rep goal system you set a number of reps you want to achieve in a certain number of set.The "Rep Goal" is the total reps performed for all sets.You don't perform this number for each set. F
For example, aiming for 30 reps over 3 sets.You then go for as many good reps with good form as you can on each set. Once you manage to do all the reps you can then add weight for the next workout.
100kg x 12
Rest 2 minutes
100kg x 10
Rest 2 minutes
100kg x 8
That gives me 30 reps, so I would add weight for the next session.
The rep goal system can done with a variety of different sets and reps.
Rest-Pause Sets: With rest-pause sets, you go to failure on three sets with 15-30 seconds rest between each set.
1st set - 17 reps
Rest 15 seconds
2nd set-10 reps
Rest 15 seconds
3rd set - 4 reps
Don't use this for Romanian, stiff legged deadlifts or any core exercises.
Myo-Reps Sets
Myo-reps sets are a form of rest-pause.
You do a set of 10-15 where you reach failure, or very close to it.
Rest 20 seconds then do a set of 3 to 5 reps, aiming for 5 reps.
Rest 20 seconds and repeat the set for the same amount of reps (3 to 5 reps)
Repeat this process (set of 3-5, rack, 20 seconds rest) until the first time you hit 1 rep less than the first set of 3-5.
An example,
- 1st set- 14reps
- 2nd set- 5 reps
- 3rd set - 5 reps
- 4th set- 4 reps. stop here as you did one less rep than you did on the first mini-set.
Drop Sets
The drop set is a technique in which you perform an exercise until failure, then immediately reduce the weight load for an additional set, or sets. Normally I reduce the weight by 20% each drop. Don't rest between sets. Only take as long as it takes to change the weights. I don't use drop sets often, but can be useful for arm work at the end of the session.
Don't use this for Romanian, stiff legged deadlifts or any core exercises.
What Could a Three Week Training Cycle Look Like?
Workout A |
Squat
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Workout B |
Trap bar deadlift
RDL Done as a superset with dips
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Week 1 - Cycle 1 |
Workout A Squat
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Workout B TBDL
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Week 2 - Cycle 1 |
Workout A Squat
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Workout B TBDL
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Week 3 - Cycle 1 |
Workout A Squat
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Workout B TBDL
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What were the main benefits of training two days a week
The main one was that fitting the workouts into my life while I had a lot going on was very easy. I tried to keep the same training days that were spread out evenly (Sunday and Wednesday), but with only having two workouts to fit in I could be flexible without it causing any problems. It does take away the excuse of not having time to train as everyone can find the time for two sessions a week.
I found my motivation went up. I was looking forward to each workout and excited about training and that I would try and get a PR. I haven't had a bad workout since I started training twice a week as I always feel recovered, fresh and excited about training when I start the workout.
If you're going through a stressful time, or not getting much sleep you are likely to find this easier to recover from than if you were training 4+times a week. My joints also felt great doing this after doing this.
If strength and building muscle isn't the main priority it can give you more time to do cardio and mobility work. I did more much-needed mobility work at home while watching TV as I had a little more spare time. Jim Wendler has a template in his books called 2x2x2. With this, you do two strength workouts, two mobility workouts and two conditioning/cardio workouts. This can be a well-balanced way for you to train.
I found my motivation went up. I was looking forward to each workout and excited about training and that I would try and get a PR. I haven't had a bad workout since I started training twice a week as I always feel recovered, fresh and excited about training when I start the workout.
If you're going through a stressful time, or not getting much sleep you are likely to find this easier to recover from than if you were training 4+times a week. My joints also felt great doing this after doing this.
If strength and building muscle isn't the main priority it can give you more time to do cardio and mobility work. I did more much-needed mobility work at home while watching TV as I had a little more spare time. Jim Wendler has a template in his books called 2x2x2. With this, you do two strength workouts, two mobility workouts and two conditioning/cardio workouts. This can be a well-balanced way for you to train.
What are the main negatives of just training twice a week?
There is only so much you can do in just two workouts. You can't spend as much time working on weak points and it can be hard to get a lot of volume in.
The workouts have to be really hard if you're going to progress, and I had to cram so much into the sessions.
The workouts have to be really hard if you're going to progress, and I had to cram so much into the sessions.
What to do on your five rest days
I recommend still being active on the other days. You can do more mobility or cardio work. If you have time to do more, you can do more mobility or cardio work. When I train twice a week, I'll do hill sprints twice a week as well. I have used in the past is to exercises you can do at home. I had a chin-up bar and ab wheel at home, so on my rest days, I did a lot of chin-ups and some standing wheel roll outs.
One of the most frustrating things about being a personal trainer is seeing people throw away all their hard by stopping training completely, or by taking large breaks when life is busy. so they end up just working to regain what they had achieved before. I would rather they trained twice a week when life is busy than stop.
You might surprise yourself with what you can achieve while doing so little.
One of the most frustrating things about being a personal trainer is seeing people throw away all their hard by stopping training completely, or by taking large breaks when life is busy. so they end up just working to regain what they had achieved before. I would rather they trained twice a week when life is busy than stop.
You might surprise yourself with what you can achieve while doing so little.
Two Days A Week Strength Training
Chris Adams
Personal Trainer
Nottingham
West Bridgford
Personal Trainer
Nottingham
West Bridgford