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 - Upper/Lower assistance exercises |
Workout A
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Option 3 - Full body with more frequency for the deadlift, squat and bench press. Might be a better option for powerlifting. |
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.
Main Exercise Progression
Dynamic Double Progression
I used to use weekly waves when training people twice a week, but I've found most people got better results keeping it simple using dynamic double progression, reverse pyarmids or linear periodization.
With dynamic double progression you increase the weight for the next workout when you hit the upper range of the rep range of the first set. You'll then use the previous set to decide what weight to use for the next set. If you get the bottom of the rep range or fewer you'll lower the weight
In this example we're going to use the rep range 6 to 8 reps.
You can spend a period at a higher rep range until your progress slows before moving to a lower rep range with heavier weights.
With dynamic double progression you increase the weight for the next workout when you hit the upper range of the rep range of the first set. You'll then use the previous set to decide what weight to use for the next set. If you get the bottom of the rep range or fewer you'll lower the weight
In this example we're going to use the rep range 6 to 8 reps.
- If you get 8 reps or more on the first set you'll keep the same weight for the next set and add weight for the next session.
- If you get 7 reps you'll keep the weight the weight the same for the next set.
- If you get 6 or fewer reps you'll lower the weight for the next set.
- 100kg x 8 Add weight next workout next workout and keep the weight the same for the next set.
- 100kg x 8 Keep the weight the same for the next set.
- 100kg x 7
- 105kg x 7 Keep the weight the same for the next workout and the next set.
- 105kg x 6 Lower the weight for the 3rd.
- 100kg x 7
- 105kg x 7 Keep the weight the same for the next workout and the next set.
- 105kg x 7 Keep the weight the same for the next set.
- 105kg x 7
- 105kg x 8 Add weight next workout next workout and keep the weight the same for the next set.
- 105kg x 7 Keep the weight the same for the next set.
- 105kg x 6
- 110kg x 6 Lower the weight for the next set and keep it the same for the next workout.
- 105kg x 8 Keep the weight the same for the next set.
- 105kg x 7
- 110kg x 7 Keep the weight the same for the next workout and the next set.
- 110kg x 7 Keep the weight the same for the next set.
- 110kg x 6
You can spend a period at a higher rep range until your progress slows before moving to a lower rep range with heavier weights.
- 2-3 months at 4 x 6-8
- 2-3 months at 4 x 4-6
- 2-3 months at 4 x 2-4
Make sure you keep the reps for the main lifts fast and crisp. Don't make the mistake letting the main lifts get too grindy. The temptation is to push for extra reps to try and beat the previous week and let your form go.
Reverse Pyramid
You'll do three work sets all with different rep ranges do your heaviest set first
- Set 1 - Do as many quality reps as you can. I normally aim for 5-7 reps before increasing the weight for the next workout.
- Set 2 - Take 10% (maybe 15% on deadlift) of the weight used on the first set and do as many quality reps as you can.
- Set 3 - Take 10%(maybe 15% on deadlift) of the weight used on the second set and do as many quality reps as you can.
Top Set Linear Periodization
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. It can be 12-5, 12-3, 10--3 reps etc.
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. It can be 12-5, 12-3, 10--3 reps etc.
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.
Assistance Work
The assistance exercises are there to fill in any gaps, injury prevention and to build muscle. I like to use exercises that require very little set up and I can easily push to failure without having to worry about technique break down.
Upper Body Assistance |
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Lower Body Assistance |
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Core and Arm Exercises |
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I often used the rep goal system, couple of warm ups with an all out set, 50% sets or rest-pause for my assistance work. Myo-reps and drop sets are useful as well. Doing two exercises as supersets is a great time saver. Giant sets are as well, but not always practical if you train in a busy gym.
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 so I wanted to be able to push sets to, or close to failure.
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 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.
Two warm up sets with an all out set
Here you do two easier sets before doing a set for as many reps as you can.
Set 1: 60% of the final set x 8
Set 2 : 80% of the final set x 8
Set 3 : As many reps as you aiming for between 8 - 12 reps. Increase the weight when you hit the top of the rep range.
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.
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
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.
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 so I wanted to be able to push sets to, or close to failure.
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 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.
Two warm up sets with an all out set
Here you do two easier sets before doing a set for as many reps as you can.
Set 1: 60% of the final set x 8
Set 2 : 80% of the final set x 8
Set 3 : As many reps as you aiming for between 8 - 12 reps. Increase the weight when you hit the top of the rep range.
50% sets:
- Warm up 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 100kg pounds x 12
- Rest 60 seconds
- 100kg. 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.
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
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.
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