[h=1]Huge Gainer 2 Day Muscle And Strength Building Workout[/h]
This is a 2 day per week workout for late beginners to intermediate lifters who have a limited amount of time to train each week.
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Despite what you may think, this is a very potent approach. It is very easy to write off 2 day per week training, but please don’t. Many lifters have built substantial amounts of muscle and strength using programs like this.
Trust the process. Maximize each set. Get crazy strong and eat plenty of food. This program will not let you down. You will make substantial gains on 2 day per week training.
Each workout will be fullbody style. You will work the major compound exercises first, and then move on and target smaller muscle groups like arms and calves.
You will be using the rep goal system for most of the exercises. Here is the schedule:
- Day 1 – Workout A
- Day 2 – Off
- Day 3 – Off
- Day 4 – Workout B
- Day 5 – Off
- Day 6 – Off
- Day 7 – Off
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[TH="colspan: 6"]Day 1[/TH]
[/TR]
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[TH="colspan: 6"]Workout A[/TH]
[/TR]
[TR]
[TD="class: col-1"]Exercise[/TD]
[TD="class: col-2"]Sets[/TD]
[TD="class: col-3"]Rep Goal[/TD]
[/TR]
[TR]
[TD] Squats[/TD]
[TD] 3[/TD]
[TD] 25[/TD]
[/TR]
[TR]
[TD] Bench Press[/TD]
[TD] 3[/TD]
[TD] 25[/TD]
[/TR]
[TR]
[TD] Barbell Rows[/TD]
[TD] 3[/TD]
[TD] 30[/TD]
[/TR]
[TR]
[TD] Still Leg Deadlifts[/TD]
[TD] 2[/TD]
[TD] 20[/TD]
[/TR]
[TR]
[TD] Seated Arnold Press[/TD]
[TD] 3[/TD]
[TD] 30[/TD]
[/TR]
[TR]
[TD] Skullcrushers[/TD]
[TD] 2[/TD]
[TD] 20[/TD]
[/TR]
[TR]
[TD] Dumbbell Curls[/TD]
[TD] 2[/TD]
[TD] 20[/TD]
[/TR]
[TR]
[TD] Calf Raises[/TD]
[TD] 2[/TD]
[TD] 30[/TD]
[/TR]
[TR]
[TD] Plank[/TD]
[TD] 2[/TD]
[TD] 60 sec[/TD]
[/TR]
</tbody>[/TABLE]
[TABLE="class: workoutTable, width: 648"]
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[TH="colspan: 6"]Day 4[/TH]
[/TR]
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[TH="colspan: 6"]Workout B[/TH]
[/TR]
[TR]
[TD="class: col-1"]Exercise[/TD]
[TD="class: col-2"]Sets[/TD]
[TD="class: col-3"]Rep Goal[/TD]
[/TR]
[TR]
[TD] Deadlift[/TD]
[TD] 2[/TD]
[TD] 15[/TD]
[/TR]
[TR]
[TD] Overhead Press[/TD]
[TD] 3[/TD]
[TD] 25[/TD]
[/TR]
[TR]
[TD] Leg Press[/TD]
[TD] 3[/TD]
[TD] 45[/TD]
[/TR]
[TR]
[TD] Pull Ups[/TD]
[TD] 3[/TD]
[TD] AMAP[/TD]
[/TR]
[TR]
[TD] Incline Dumbbell Bench Press[/TD]
[TD] 3[/TD]
[TD] 30[/TD]
[/TR]
[TR]
[TD] Cable Tricep Extensions[/TD]
[TD] 2[/TD]
[TD] 20[/TD]
[/TR]
[TR]
[TD] EZ Bar Curls[/TD]
[TD] 2[/TD]
[TD] 20[/TD]
[/TR]
[TR]
[TD] Leg Curls[/TD]
[TD] 2[/TD]
[TD] 25[/TD]
[/TR]
[TR]
[TD] Decline Weighted Sit Ups[/TD]
[TD] 2[/TD]
[TD] 10-25*[/TD]
[/TR]
</tbody>[/TABLE]
[h=3]Workout Notes[/h]Decline Weighted Sit Ups – Add weight when sets become reasonable. You are not using the rep goal system for this exercise.
Pull Ups – AMAP = as many as possible.
