You can get results with two workouts a week…
Here are some ideas if you make it to the gym two days a week. Which exercises should you do on those two days, how much should you do, and in what order?
Here are a few suggestions for exercises you could do on those two days. One thing is clear: if you are short on time but still want to train, you need to choose exercises that work as many muscle groups as possible in a single movement. These are compound exercises.
If you are short on time and have a busy schedule, there is no point worrying about calf raises and wrist curls. In fact, even if you have more time to train, you should not spend much of it “bothering” with these exercises.
To put it bluntly, training small, individual muscles with isolation exercises and lots of sets is unnecessary, whether you are a casual gym-goer or a more serious lifter. As the saying goes, “a lot of fuss for little reward.” So let’s focus on compound exercises.
Option 1
Monday
- Bench press
- Pull-ups
- Front squat
- Sumo deadlift
- Parallel bar dips
- Abs
Thursday
- Standing barbell overhead press
- Squat
- Seated neutral-grip row
- Dumbbell Romanian deadlift
- Standing barbell curl
- Abs
Option 2
Monday
- Medium-grip floor press
- Barbell hack squat
- Front squat
- Bent-over dumbbell row
- Barbell French press
- Abs
Thursday
- Incline dumbbell bench press
- Front squat
- Trap bar deadlift
- Medium-width underhand-grip pull-ups
- Parallel bar dips
- Abs
Option 3
Monday
- Incline barbell bench press
- Barbell back squat
- Sumo deadlift
- Bent-over barbell row
- Standing alternating dumbbell curl
- Abs
Thursday
- Dumbbell floor press
- High box squat
- Leg press
- Bent-over landmine row
- Cable triceps pushdown
- Abs
Option 4
Monday
- Parallel bar dips
- Wide overhand-grip pull-ups
- Squat
- Barbell good mornings
- Standing barbell curl
- Abs
Thursday
- Barbell push press or standing barbell overhead press
- Deadlift
- Bent-over T-bar row
- Front squat
- Barbell French press
- Abs
Option 5
Monday
- Decline barbell bench press
- Low box squat
- Front squat
- Pull-up with a medium-width underhand grip
- Seated overhead triceps extension with one dumbbell held in two hands
- Abs
Thursday
- Seated dumbbell press
- Barbell back squat
- Deadlift from blocks
- Bent-over barbell row
- Medium-grip floor press
- Abs
Option 6
Monday
- Trap bar deadlift
- Barbell back squat
- Seated row with a neutral grip
- Barbell bench press
- Parallel bar dip
- Abs
Thursday
- Sumo deadlift
- Front squat
- One-arm bent-over landmine row
- Close-grip floor press
- Standing barbell biceps curl
- Abs
Aim for around 20 – 25 working sets per workout. That gives you 3 – 4 working sets for each exercise. Of course, this is an average. Doing a little more or less sometimes is fine.
Make sure you don’t drag your workout out unnecessarily. You should be able to finish the entire workout in no more than 90 minutes. Aim for a rep count of 5 – 10 per set.
Follow a progression — it is the foundation of your progress, whether you train 2, 3 or 4 times a week. For your abs, aim for sets of 15 – 30 reps, and use added weight for your ab exercises too.
Although the exercise order works as I’ve laid it out in these plans, there’s nothing wrong with making small changes to suit your preferences on some days. Whether you start with the press, squat or deadlift is purely a matter of personal preference!
Good luck putting this into practice!
Author: Janar Rückenberg
Source:Turg.Fitness.ee
Come work out! ArtGym
