T Nation

Working out 2 days a week


#1

Hi Coach,
I have a quick question about training twice a week, I hope you can help me out! Unfortunately, my personal situation now doesn't let me be in the gym more than 2 days a week (no problem of time, those days), also because I already train boxing twice a week (so a total of 4 times) and I'm studying hard for a competition exam. Would you still suggest your "Part-time Beast" workout? Or can you give me some suggestions for a training program that balances hypertrophy and strenght?

Thank you very very much!!!!


#2

[quote]BJJZena wrote:
Hi Coach,
I have a quick question about training twice a week, I hope you can help me out! Unfortunately, my personal situation now doesn’t let me be in the gym more than 2 days a week (no problem of time, those days), also because I already train boxing twice a week (so a total of 4 times) and I’m studying hard for a competition exam. Would you still suggest your “Part-time Beast” workout? Or can you give me some suggestions for a training program that balances hypertrophy and strenght?

Thank you very very much!!!
[/quote]

WEEK 1

DAY 1
Back squat 5 x 3 @ 80%
Bench press 5 x 3 @ 80%
Zercher squat (https://youtu.be/qRMO8clUJ5Y) 4 x 8
Floor press 4 x 8
Bent-over barbell row 4 x 8

DAY 2
Deadlift 5 x 3 @ 80%
Push press 5 x 3 @ 80%
Romanian deadlift 4 x 8
Behind the neck press 4 x 8
Pull-ups supinated grip *(use resistance band held if needed or added weight if possible) 4 x 8

WEEK 2

DAY 1
Back squat 5 x 4 @ 80%
Bench press 5 x 4 @ 80%
Zercher squat (https://youtu.be/qRMO8clUJ5Y) 4 x 6
Floor press 4 x 6
Bent-over barbell row 4 x 6

DAY 2
Deadlift 5 x 4 @ 80%
Push press 5 x 4@ 80%
Romanian deadlift 4 x 6
Behind the neck press 4 x 6
Pull-ups supinated grip *(use resistance band held if needed or added weight if possible) 4 x 6

WEEK 3

DAY 1
Back squat 5 x 5 @ 80%
Bench press 5 x 5 @ 80%
Zercher squat (https://youtu.be/qRMO8clUJ5Y) 2 x 3, 2 x 6. 1 x 10
Floor press 2 x 3, 2 x 6, 1 x 10
Bent-over barbell row 2 x 3, 2 x 6, 1 x 10

DAY 2
Deadlift 5 x 5 @ 80%
Push press 5 x 5 4@ 80%
Romanian deadlift 2 x 3, 2 x 6. 1 x 10
Behind the neck press 2 x 3, 2 x 6. 1 x 10
Pull-ups supinated grip *(use resistance band held if needed or added weight if possible) 2 x 3, 2 x 6. 1 x 10

WEEK 4

DAY 1
Back squat 5 x 6 @ 80%
Bench press 5 x 6 @ 80%
Zercher squat (https://youtu.be/qRMO8clUJ5Y) 1 x 3, 1 x 6. 1 x 10
Floor press 1 x 3, 1x 6, 1 x 10
Bent-over barbell row 1 x 3, 1x 6, 1 x 10

DAY 2
Deadlift 5 x 6 @ 80%
Push press 5 x 6 4@ 80%
Romanian deadlift 1 x 3, 1x 6, 1 x 10
Behind the neck press 1 x 3, 1x 6, 1 x 10
Pull-ups supinated grip *(use resistance band held if needed or added weight if possible) 1 x 3, 1x 6, 1 x 10

WEEK 5

DAY 1
Back squat 5 x 3 @ 85%
Bench press 5 x 3 @ 85%
Front squat 4 x 6
Incline DB press 4 x 6
Pendlay row 4 x 6

DAY 2
Deadlift 5 x 3 @ 85%
Push press 5 x 3 4@ 85%
Deadlift from pins below knees 4 x 6
Military press 4 x 6
Pull-ups pronated grip *(use resistance band held if needed or added weight if possible) 4 x 6

WEEK 6

DAY 1
Back squat 5 x 4 @ 85%
Bench press 5 x 4 @ 85%
Front squat 2 x 3, 2 x 6
Incline DB press 2 x 3, 2 x 6
Pendlay row 2 x 3, 2 x 6

DAY 2
Deadlift 5 x 4 @ 85%
Push press 5 x 4 4@ 85%
Deadlift from pins below knees 2 x 3, 2 x 6
Military press 2 x 3, 2 x 6
Pull-ups pronated grip *(use resistance band held if needed or added weight if possible) 2 x 3, 2 x 6

WEEK 7

DAY 1
Back squat 5 x 5 @ 85%
Bench press 5 x 5 @ 85%
Front squat 3 x 3, 2 x 6
Incline DB press 3 x 3, 2 x 6
Pendlay row 3 x 3, 2 x 6

DAY 2
Deadlift 5 x 5 @ 85%
Push press 5 x 5 @ 85%
Deadlift from pins below knees 3 x 3, 2 x 6
Military press 3 x 3, 2 x 6
Pull-ups pronated grip *(use resistance band held if needed or added weight if possible) 3 x 3, 2 x 6

WEEK 8

DAY 1
Back squat 5 x 6 @ 85%
Bench press 5 x 6 @ 85%
Front squat 1 x 3, 1 x 6
Incline DB press 1 x 3, 1 x 6
Pendlay row 1 x 3, 1 x 6

DAY 2
Deadlift 5 x 6 @ 85%
Push press 5 x 6 @ 85%
Deadlift from pins below knees 1 x 3, 1 x 6
Military press 1 x 3, 1 x 6
Pull-ups pronated grip *(use resistance band held if needed or added weight if possible) 1 x 3, 1 x 6

WEEK 9

DAY 1
Back squat 5 x 3 @ 90%
Bench press 5 x 3 @ 90%
1/2 back squat (100 degrees) 4 x 6
1/2 bench press (mid-point) 4 x 6
Seated cable row 4 x 10-12

DAY 2
Deadlift 5 x 3 @ 90%
Push press 5 x 3 @ 90%
Deadlift from pins above knees 4 x 6
1/2 military press from pins (above head) 4 x 6
Pull-ups neutral grip *(use resistance band held if needed or added weight if possible) 4 x 10-12

WEEK 10

DAY 1
Back squat 3 x 3 @ 95%
Bench press 3 x 3 @ 95%
1/2 back squat (100 degrees) 2 x 3, 2 x 6
1/2 bench press (mid-point) 2 x 3, 2 x 6
Seated cable row 4 x 10-12

DAY 2
Deadlift 3 x 3 @ 95%
Push press 3 x 3 @ 95%
Deadlift from pins above knees 2 x 3, 2 x 6
1/2 military press from pins (above head) 2 x 3, 2 x 6
Pull-ups neutral grip *(use resistance band held if needed or added weight if possible) 4 x 10-12

WEEK 11

DAY 1
Back squat 3 x 2 @ 100%
Bench press 3 x 2 @ 100%
1/2 back squat (100 degrees) 2 x 3
1/2 bench press (mid-point) 2 x 3
Seated cable row 4 x 10-12

DAY 2
Deadlift 3 x 2 @ 100%
Push press 3 x 2 @ 100%
Deadlift from pins above knees 2 x 3
1/2 military press from pins (above head) 2 x 3
Pull-ups neutral grip *(use resistance band held if needed or added weight if possible) 4 x 10-12

WEEK 12

DAY 1
Back squat 3 x 3 @ 100%
Bench press 3 x 3 @ 100%
1/2 back squat (100 degrees) 1 x 3
1/2 bench press (mid-point) 1 x 3
Seated cable row 4 x 10-12

DAY 2
Deadlift 3 x 3 @ 100%
Push press 3 x 3 @ 100%
Deadlift from pins above knees 1 x 3
1/2 military press from pins (above head) 1 x 3
Pull-ups neutral grip *(use resistance band held if needed or added weight if possible) 4 x 10-12

WEEK 13

DAY 1
Back squat 1 x 1 @ 105%, 1 x 1 @ 110%, 1 x 1 @ 112.5%
Bench press 1 x 1 @ 105%, 1 x 1 @ 110%, 1 x 1 @ 112.5%
Seated cable row 4 x 10-12

DAY 2
Deadlift 1 x 1 @ 105%, 1 x 1 @ 110%, 1 x 1 @ 112.5%
Push press 1 x 1 @ 105%, 1 x 1 @ 110%, 1 x 1 @ 112.5%
Pull-ups neutral grip *(use resistance band held if needed or added weight if possible) 4 x 10-12


#3

Wow! Thank you very much Coach!!!