Making the Most Out of a 2 Day a Week Workout

 


2 Day a Week WorkoutIt’s no secret that people are busier today than ever before. Long hours, overtime, extended commutes, and more can lead to a schedule more hectic than you might like. Something has to give to create more time, and that something often ends up being the gym. Luckily, you can still accomplish a lot with a truncated training program. Check out the 2 day a week workout below to learn how.

Increase the Intensity

One benefit to a 2 day a week workout is that you can (and actually should) train much harder. Under normal circumstances, you would want to moderate how much intensity you use so as to not burn out your CNS or potentially lead to overtraining. This is because you need to leave enough in the tank to both do, and recover from, all your other training.

However, when you’re only working out twice per week, you can hit it much harder as the rest of the week can be your “built-in” recovery time. This means bigger exercises, more weight, and potentially even more volume. You can totally let loose with very little worry of repercussions to your recovery.

Get the Most “Bang” for Your Training “Buck”

Since you are only doing a 2 day a week workout, that means you have to be quite efficient with your exercise selection. You’ll want to dedicate a workout each to upper body and lower body, so that means not having room for extraneous exercises. Focusing on compound movements that work multiple muscle groups at once is your best bet.

However, you can still modify your approach so as to make up for the smaller isolation movements you no longer have time to do. For example, do all your back exercises with a curl grip to tax the biceps more without doing additional curls. Incorporate lunge variations to not just work the quads, but hit the hamstrings and glutes more than squats would.

Sample 2 Day a Week Workout

Here’s a sample 2 day a week workout. What days of the week you do each workout doesn’t really matter. Just try to give yourself at least a day or two of rest between sessions.

Workout #1 – Upper Body:

  • Steep incline bench press (grip the bar just inside shoulder-width and keep the elbows tucked to your sides) – 3-5 sets x 6-8 reps
  • Curl-grip pulldowns – 3-5 sets x 6-8 reps
  • Seated, supported dumbbell press – 3-4 sets x 8-10 reps
  • Curl-grip low pulley rows – 3-4 sets x 8-10 reps
  • Hammer curls – 2-3 sets x 12-15 reps
  • Pushdowns – 2-3 sets x 12-15 reps

Workout #2 – Lower Body:

  • Squats – 3-5 sets x 6-8 reps
  • Rack pulls (pull from just below the knee) – 2-3 sets x 6-8 reps
  • Walking lunges – 3-4 sets x 8-10 reps
  • Leg extensions – 2-3 sets x 12-15 reps
  • Standing calf raises – 2-3 sets x 12-15 reps

Just because you have to do a 2 day a week workout, that doesn’t mean you can’t still get good results. Stick with basic, strength-based exercises, keep the weights fairly heavy, and the workout intensity high. Ensure your diet is on point, and you might find yourself making even more progress than you expect.