T Nation

My 2 On/1 Off Routine

So I work a lot of shift work and on call so basically a M/W/F split doesnt work for me since I cant guarantee that I’ll get to the gym on those days. So I’ve opted for a 2 on 1 off 2 on 1 off(kinda) workout. I’m trying to gain some decent size and just up the weight on my major lifts.

Day 1:
BB Bench: 2 warm-up sets, then 3x3, then 2x15 focusing on the contracting at the bottom
Deadlifts: 2 warm-up, then 3x3
OHP: 2 warm-up, then 3x3
Superset
Tricep Extensions: 4x12
Cable Pushdowns: 4x15

Day 2:
Squat: 2 warm-up, then 3x3
BB row: 2 warm-up, then 3x5
Leg Press: 5x10
Superset
DB curls: 10x4(each arm)
Straight bar cable curls: 15x4

Day 3:(quick day)
Don’t really do anything in particular order, just some forearm work, calves, and abs.

Day4:
BB Bench: 1 warm-up, then 5x10
Deadlift: 1 warm-up, then 3x10
OHP: 1 warm-up, then 5x10
Superset
Tricep Extensions: 4x12
Cable Pushdowns: 4x15

Day 5:
Squat: 1 warm-up, then 5x10
BB row: 1 warm-up, then 3x10
Leg Press: 5x10
Superset
DB curls: 10x4(each arm)
Straight bar cable curls: 15x4

Day 6:(same as day 3)

So just rinse and repeat that. Now I’m good about getting 8 hours of sleep (when I can). If I cant make it to the gym on one of my real workout days I’ll use that as a rest day and just start where I left off.

I’m not sure if this seems like too much since I’m at the gym everyday the week but honestly. I usually have the time to go and don’t have a lot of better things to do when I’m on call. I’m good at knowing when I’m burnt out and might take a break for a few days.

My nutrition is pretty good. I’m at about 3000 cal/day with about 200g protein and probably 300-400g of carbs. So I’m on a bit of a bulk for now(live in canada, its cold here anyway)

My gym has 2.5lb plates so I’ve been keeping track and micro loading like that every week till I plateau then just trying to bust through it the next week.

Anyway thanks for reading. Let me know your thoughts.

Oh and I’m 22, 6’1, 191 lbs, 13%BF. Maxes are 270lb Bench, 315lb Squat and 445lb Deadlift.

I’d say more back work is needed. Sets of chins in between your bench and OHP (like that recommended by Jim Wendler) would be a good start. Face pulls for your upper back would also be good. Out of curiosity, how much benefit do you actually get by supersetting two types of curls?

Face pulls are actually part of my quick day I just forgot to put that in there and I was thinking about adding some chins somewhere in there actually. The curls are mostly vanity since I’ve always seen good size from doing supersets of curls and I dont want my biceps to lag behind the rest of my body.