My 2 On/1 Off Routine

Bigger Stronger Leaner
1

So I work a lot of shift work and on call so basically a M/W/F split doesnt work for me since I cant guarantee that I’ll get to the gym on those days. So I’ve opted for a 2 on 1 off 2 on 1 off(kinda) workout. I’m trying to gain some decent size and just up the weight on my major lifts.

Day 1:
BB Bench: 2 warm-up sets, then 3x3, then 2x15 focusing on the contracting at the bottom
Deadlifts: 2 warm-up, then 3x3
OHP: 2 warm-up, then 3x3
Superset
Tricep Extensions: 4x12
Cable Pushdowns: 4x15

Day 2:
Squat: 2 warm-up, then 3x3
BB row: 2 warm-up, then 3x5
Leg Press: 5x10
Superset
DB curls: 10x4(each arm)
Straight bar cable curls: 15x4

Day 3:(quick day)
Don’t really do anything in particular order, just some forearm work, calves, and abs.

Day4:
BB Bench: 1 warm-up, then 5x10
Deadlift: 1 warm-up, then 3x10
OHP: 1 warm-up, then 5x10
Superset
Tricep Extensions: 4x12
Cable Pushdowns: 4x15

Day 5:
Squat: 1 warm-up, then 5x10
BB row: 1 warm-up, then 3x10
Leg Press: 5x10
Superset
DB curls: 10x4(each arm)
Straight bar cable curls: 15x4

Day 6:(same as day 3)

So just rinse and repeat that. Now I’m good about getting 8 hours of sleep (when I can). If I cant make it to the gym on one of my real workout days I’ll use that as a rest day and just start where I left off.

I’m not sure if this seems like too much since I’m at the gym everyday the week but honestly. I usually have the time to go and don’t have a lot of better things to do when I’m on call. I’m good at knowing when I’m burnt out and might take a break for a few days.

My nutrition is pretty good. I’m at about 3000 cal/day with about 200g protein and probably 300-400g of carbs. So I’m on a bit of a bulk for now(live in canada, its cold here anyway)

My gym has 2.5lb plates so I’ve been keeping track and micro loading like that every week till I plateau then just trying to bust through it the next week.

Anyway thanks for reading. Let me know your thoughts.

Oh and I’m 22, 6’1, 191 lbs, 13%BF. Maxes are 270lb Bench, 315lb Squat and 445lb Deadlift.

2

I’d say more back work is needed. Sets of chins in between your bench and OHP (like that recommended by Jim Wendler) would be a good start. Face pulls for your upper back would also be good. Out of curiosity, how much benefit do you actually get by supersetting two types of curls?

3

Face pulls are actually part of my quick day I just forgot to put that in there and I was thinking about adding some chins somewhere in there actually. The curls are mostly vanity since I’ve always seen good size from doing supersets of curls and I dont want my biceps to lag behind the rest of my body.