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Help with Program, 2 Workouts Per Week


#1

Greeting everyone, im following t-nation for long time, but im new on forum
Not beginner, lifting for few years

I need some help trying to program workout

Trying to fit this into 2 workouts per week

  1. Power Clean / High Pulls
  2. Squat / Deadlifts
  3. Close bench press / Overhead Push press (explosive)

These are main lifts that I want
I want one of them in every workout,
example (Power Clean - Squat - Close bench press)
Or (High Pulls - Deadlifts - Overhead Press)

Now after I finish those main, I want some bodybuilding workout with Dips, Pull ups/ Chin ups, Rows, Lunges

I want your opinion on this, is it too much?
And do you have any idea how could I combine it

Thanks in advance :slight_smile::slight_smile:


#2

Good ideas here…

Could also just do these workouts but spread out over 2-3 weeks, (if anything its too much for most average joes to do in 1 week)


#3

P. Clean
Squat
Push Press
Accessories

High Pulls
Deadlift
Close grip Bench
Accessories

Really similar way I structure mine for Olympic lifts. If you’re strapped for time, go for: Power clean+Push Press combos, and use your high pull sets as a warm up to Deadlifts.

Also, I do my shoulder pressing/reverse curls/accessory work while I’m resting between sets of deadlifting/squatting so I spend less time in the gym.

A thing to keep in mind is your pressing in general will dip slightly if your upper back isn’t super strong or used to the workload.


#4

Thanks on answers guys

With that two answers I’ve come up with something like this
(I’ve removed deadlift and put romanian deadlift instead)

Workout 1

MAIN

  1. Power Clean 5 sets of 2-3 repetitions + Incline crunches while resting between sets

  2. Squat 5 sets of 5 repetitions + Rear dealts between sets, hypertrophy work

  3. Push Press 5 sets of 5 repetitions + Hyperextension between sets, high reps

ACCESSORIES

  1. Chin Ups 3 sets style (check down)

  2. Dips 5 sets, bodyweight, higher reps + Dragon flag abs between sets

  3. BB rows 3 sets style (check down)

  4. Reverse lunges 3 sets, high reps (20+ per leg)

Workout 2

MAIN

  1. High pulls 5 sets of 2-3 repetitions + Rear dealts between sets, hypertrophy work

  2. Romanian Deadlift 5 sets of 5 repetitions + Incline crunches between sets

  3. Close Grip Bench Press 5 sets of 5 repetitions + Hyperextension between sets, high reps

ACCESSORIES

  1. Pull ups 5 sets, bodyweight, higher reps + Dragon flag abs between sets

  2. Dips 3 sets style (check down)

  3. BB rows 3 sets style (check down)

  4. Reverse lunges 3 sets, high reps (20+ per leg)

*****3 sets style (didn’t know how to call it :))
it goes like this exactly

First set - 10 reps with 50% of the 10RM
Second set 5 reps with 70-75% of the 10RM
Third set 10 reps with the 10RM

What you think, how does it look?


#5

Ok. For best results dont alternate chest back then back to chest. If you train certain muscles it works best to either work them in antagonistic supersets or work chest first back second etc.