Two Day split w/ strength gain

Bigger Stronger Leaner Competitive Bodybuilding
1

Hey

I have been following this program for the past few weeks while on t-dawg 2.0 (protein = 370.5g protein = 120g carbs, Fat = 123.5g) and I’ve actually gotten stronger! I owe alot of this success to a food log…Yep I finally started to keep one and I found I was grossly under eating. I was taking in maybe 2500 calories a day. And for someone who’s 6’2" and 245lbs that just ain’t enough. Anyways tell me what you think!

Day 1

Squat
1x warm up set
1x5
1x5

S.L. Dead lift
1x10

Bench Press
1x warm up set
1x5
1x5

Dumbbell Rowing
1x warm up set
1x5
1x5

Barbell static Grip
1x 60 seconds

Decline Situps
1 x failure

Day 2

Deadlift
1x warm up set
1x5
1x5

Press
1xwarm up
1x10

Standing Barbell Curl
1x warm up set
1x5
1x5

Standing Calf Raise
1x warm up set
1x5
1x5

Back Extension
1x10

Side bend
1 x failure

that’s just two days a week with assorted energy system work in between…it’s been working damn good I must admit.

2

Looks like a classic “Hardgainer” type of routine as promoted by Stuart McRobert - I’ve always liked this sort of workout…effective and effecient.

My version of this programme would be…

Day 1
Squat
Rows to chest
Bench Press (DB or BB)

  • Optional bicepo curls

Day 2
Deadlifts
Military press (DB or BB)
Chins

  • Optional dips

Reps range - either pyramid from high reps to low (eg. 15 down 5), or 5x5

As a supplement, I would add in calves 1-2 per week, plus some direct ab work like wood chops, side bends, planks or whatever.

Simple but an effective favourite of mine.

Good luck

Patch

3

BeAman13, I guess it’s a routine from a magazine focused on workouts for skinny guys (my gym is full of skinny guys - they never put on muscles). I’m glad that it has worked well for you. For “hardgainers”, nutrition is very important. Recovery is important so 2 workouts/week may be enough. Big compound movements are important. Isolation exercises are completely useless. A wise 2 or 3 months periodization of the loads is important in order to not “kill the progress”. Then a hardgainer should be patient: “Rome was not built in a day”.
Luca