2 Day Per Week Routine

Hey guys, I do Vale Tudo 3 times a week, and it’s my last semster at college, so I don’t have a lot of time do lift weights. I’ve been lifting for 3 years now. I’ve done the 5x5 routine, and some Waterbury stuff, but I’ve never done a 2 day a week routine… Can you guys help me to figure out how I should do it? Btw I’m looking for strength and mass.

I got this from DeFranco’s website:

  1. DE Lower Body Movement (Jump variation)
  2. ME Upper Body movement
  3. Posterior chain lower body movement
  4. DB press variation
  5. Lat/Upper back superset
  6. Ab circuit (high reps)


  1. ME Lower Body Movement
  2. Rep Upper Body movement (chin-up or push-up variation)
  3. Unilateral lower body movement
  4. Shrug variation super-setted with rear delt movement
  5. Grip training
  6. Weighted abdominals

Is that good? or should I stick to compound lifts and do a push/pull day. If I do that, how much sets/reps should I do? 5x5, 4x8. 4x6?? For the compound lifts, I’m thinking of doing pull ups, deads, front or back squats, dips, push press, bench press, etc… Feel free to recommend me some more.

no one?