I Need a 2 Night a Week Workout Plan

Training Beginners
1

My new schedule only allows 2 nights per week for training. I’m going for strength.

2

How busy can you be that you only have 2 days a week?

3

Use the movements that give you the best bang for your buck i.e. presses for chest shoulders, rows and chins for back, squats and deadlifts for legs and back. Hit it hard enough on these two nights a week and recover and grow the rest of the week.

Take care,

D

4

Night # 1
Squat
Military Press
Barbell Row
Hanging Leg Raise

Night # 2
Squat
Bench Press
Chin-ups
Hanging Leg Raise

As a beginner, you should be able to add at least a small amount of weight every single workout. Try to Add 10 pounds on Squats every session and 5 pounds every time you do Military Press and 5 pounds every time you do Bench Press and Barbell Rows. You can do Cable Rows if you want to instead.

For Chin-ups, try to do at least one more rep until you can do 12 chin-ups, then start adding weight between your legs.

For every exercise but hanging leg raises, do 3 warm-up sets and 1 “work” set where you use as much weight as you can handle for 6-15 reps. Once you’re prepared to add weight to Chins, do the same for them.

For Hanging Leg Raises, hang form a chin-up bar and bring your knees up to your chest. When you can do 20 of those, try bringing your straight legs up to parallel.

Once you can Squat 1.5 times your bodyweight, you should seriously consider changing your schedule so you can accommodate a more rigorous program but until then you will see fast results with this program.

You can max out in the Squat and Bench once every six weeks. Don’t max out any more frequently than that.

5

Heres one I did for a while:

Tuesday:
Flat DB Bench Press: 3x5-8
Weighted Chins: 3x5-8
Weighted Dips: 3x6-8
Military Press: 3x4-6

Friday:
Squats: 6x6-10
Deadlifts: 4x5

6

The only change I would make to Fighting_Scott’s plan (which by the way is very nice and simplistic) is to swap out a Squat for a Deadlift.

7

day1-
squat
military press
bent over row
hanging leg raises

day2-
deadlift
db bench
weighted chins
plank holds

If you don’t want to do a 5x5 or 8x3 scheme try this:

do 1 Max Effort set per exercise(5-10 reps) followed by 3-5 sets at a lighter weight(done explosively w/good form).