T Nation

Training Twice a Week

What would seem like a nice training programme primarily for strength, mass is definitely not avoided also, strength training only twice a week?

If you mean training each muscle group twice per week:

M Upper or push

T Lower or pull

Th Upper or push

F Lower or pull

If you mean training just two out of 7 days, probably full body twice per week.


Full body.

Not a muscle group twice a week, but overall twice a week, meaning 5 days off strength training.

All the best

I would do something in the line of Bill Starr’s 5x5 and rotate the three days twice a week and maybe add an exercise per session.

Day One
Overhead Press
Pull Ups

Day Two
Bench Press
Bent Over Row

Short, simple, effective.