I was recently talking to a fellow T-Nation member and have talked to a few people in the past wanting to complete a two-a-day program. Yes, I know CW writes about high frequency programs, but I feel this is a little different. I also realize many might accuse me of copying a FLEX or
Musclemag of some sort for this workout schedule.
I know certain schemes vary for everybody, but I’m one for believing everybody should give different programs a shot at least once. I’m just going to submit a couple posts on this thread describing what I did this summer after realizing I needed to get my strength and muscle up simulatneously while gaining very little fat.
Here goes the workout portion:
(AM) Incline Bench/Flat Bench/Weighted Dips/Incline Dumbbell Flyes
(PM) Squats/Leg Press/Romanian Deads/Leg Extensions/Ham Curls/Calf Raises
(AM) Weighted Pullups/Deadlifts/Dumbbell Rows/Pulldowns/Cable Rows
(AM) Sraight Bar curls/Dumbbell Tricep Extensions/Preacher Curls/Close Grip Bench/Incline Dumbbell Curls/French Curls
(PM) Squats/Leg Press/Lunges/Leg Press/Leg Extensions/Calf Raises
(AM) Lateral DB Raises/Anterior DB Raises/Bent over DB lateral raises/Lateral Cable Raises
(PM) Weighted Pullups/Dumbbell Rows/Pulldowns/Cable Rows
(AM) Flat Bench/Incline Bench/Weighted Dips/Dumbbell Flyes
During every workout I made sure I got in at least 5 sets per exercises and the total sets per session was 25. My rep scheme for everything but legs was 10 to 5 or 6 depending on the amount of sets. Leg rep scheme started at 12 and worked down to 8 or 6 depending on amount of sets. This “phase” of the program lasted 4 weeks.
I must note, during the high-medium rep phase, I gained large amounts of strength on all lifts, but my body weight only differed by slightly.
The second phase of the program consisted of the same lifts, but different set/rep scheme; however, legs remained the same. The upper body exercises were completed for 3 to 4 sets, making sure to total 15 or less sets per session. The reps went either 4/3/2/1 or 4/3/2 depending on amount of sets for the give exercise. This second “phase” lasted 2 weeks. During this phase, I gained a substantial amount of weight.
Overall, from the this program, I gained about 15 lbs of lean mass. The added part of this program that really kept off the any unwanted fat was the cardio performed. Everyday I ran and biked. Total mileage running for the week was about 20 to 40 miles (~7 to 8 mph) and going anywhere from 50 to 150 miles on the bike. Each morning trip to the gym I’d bike 8 miles to the gym and 8 miles from the gym. On the weekend I’d go on a long bike-ride (15-35 miles) and a medium bike ride (10-12 miles). Running would be a 4 to 8 mile run on Saturday and Sunday.
I would reguarly get 9 to 12 hours of sleep including some small naps throughout the day. However, if you have extra free time this summer or wish to try something different, I would highly recommend this program to a meso-endo type. (Ecto could cut out the cardio). I know all the cardio seems needless and many people might challenge me on that, but I was just keeping me G-Flux up w/o knowing it
Next I’ll post the diet I was on during the program I created. Yes, I know, it’s a pretty long post and at times I know how much people like to read long posts, just thought I could share my program to see if anybody thinks they could benefit from it.