T Nation

Evaluate My Program.

2 a day training, 3x a week, minimal gpp. No cardio/energy systems work. Bulking up. I’ve done 2 a day training for quite sometime now. I prefer it over once a day. So i’m used to it. Just tell me what you think.


Week One:

Day 1-

Session 2:
Flat Barbell Bench Press (work to max of 3 repetitions)
Flat Dumbbell Bench Press (48)
Seated Cable Row (4
12)
Cuban Press (215)
Abdominal Pull-downs (4
12)

Session 1:
Dead Stop Front Squats (5-4-3-2-1)
Power Clean-8 Jerks- 5 Press Outs (33)
Weighted Dips (6
5)

Day 2-

Session 2:
Snatch Grip Dead lift (work to a max of 3 repetitions)
Single Leg (back foot elevated) Squat (412)
Good Morning (4
8)
Leg Curls (26)
Pinch Grip Plates (3
15 seconds)

Session 1:
Power Clean- 8 Front Squats (33)
Overhead Squat (3 sets of 8 reps)
Power Curls (3
8)

Day 3-

Session 2:
135lb Bench Press (3 sets of Max Reps, 60seconds rest)
Skull Crushers (48)
Pull-ups (4
10)
Military Press (410)
Dumbbell Curls (3
8)

Session 1:
Dead Stop Front Squats (5-4-3-2-1)
One Arm Snatches (53)
Weighted Pull-Ups (6
5)


Week 2:

Day 1-

Session 2:
Close Grip Barbell Bench Press (Max of 3 repetitions)
Flat Dumbbell Bench Press (48)
Bent Row (4
12)
Cuban Press (215)
Weighted Swiss Ball Crunches (4
12)

Session 1:
Dead Stop Front Squats (5-4-3-2-1)
Power Clean-8 Jerks- 5 Press Outs (33)
Weighted Dips (6
5)

Day 2-

Session 2:
Box Squats (max of 3 repetitions)
Reverse Lunges (412)
Pull Through (4
8)
Dimel Dead lift (220)
Pinch Grip Plates (3
15s)

Session 1:
Power Clean- 8 Front Squats (33)
Overhead Squat (3 sets of 8 reps)
Power Curls (3
8)

Day 3-

Session 2:
One Arm Pushups (3 sets of max reps)
Skull Crushers
Pull-ups (410)
Barbell Shrugs (4
12)
Hammer Curls (3*10)

Session 1:
Dead Stop Front Squats (5-4-3-2-1)
One Arm Snatches (53)
Weighted Pull-Ups (6
5)


Week 3:

Day 1-

Session 2:
Incline Barbell Bench Press (max to 3)
Incline Dumbbell Bench Press (48)
Seated Cable Row (4
12)
Cuban Press (215)
Hanging Pikes (6
5)

Session 1:
Dead Stop Front Squats (5-4-3-2-1)
Power Clean-8 Jerks- 5 Press Outs (33)
Weighted Dips (6
5)

Day 2-

Session 2:
Dead lift Off Box (max to 3)
Barbell Step-ups (412)
Good Morning (4
8)
Leg Curls (36)
Pinch Grip Plates (3
15s)

Session 1:
Power Clean- 8 Front Squats (33)
Overhead Squat (3 sets of 8 reps)
Power Curls (3
8)

Day 3-

Session 2:
Suspended Pushups (3 sets of max reps, 60 secs rest)
Skull Crushers (412)
Pull-ups (5
10)
Lateral Raises (410)
Barbell Shrugs (3
15)
Barbell Curls (3*8)

Session 1:
Dead Stop Front Squats (5-4-3-2-1)
One Arm Snatches (53)
Weighted Pull-Ups (6
5)


Week 4:

Day 1-

Session 2:
Rack Lockouts @ weak point (Max to 3)
One Arm Dumbbell Bench (48)
One Arm Dumbbell Row (4
12)
Dumbbell external rotation/shoulder horn (310)
Side Bends (3
12)

Session 1:
Dead Stop Front Squats (5-4-3-2-1)
Power Clean-8 Jerks- 5 Press Outs (33)
Weighted Dips (6
5)

Day 2-

Session 2:
Good Morning (Max to 3)
Single Leg Squat (412)
Dimel Dead lift (2
25)
Side Lunges (412)
Fingertip Pushups (3
10)

Session 1:
Power Clean- 8 Front Squats (33)
Overhead Squat (3 sets of 8 reps)
Power Curls (3
8)

Day 3-

Session 2:
Bench Press 135Lb (3 sets of Max Reps)
Skull Crusher (48)
Pull-ups (6
10)
Military Press (310)
Front Raises (4
12)
Zottoman Curls (3*8)

Session 1:
Dead Stop Front Squats (5-4-3-2-1)
One Arm Snatches (53)
Weighted Pull-Ups (6
5)