So here’s what I advise for training twice a week…
Week 1 -
Day 1 - Lower body strength / upper body pump
Squat - heavy
Deadlift - light triple
Leg Press - 1x20
Db bench - 3x20
Pulldown - 3x12
Curl - 2 x 21
Day 2 - Upper body strength / Lower body pump
Incline - heavy
Dips - heavy
Row - heavy
Leg Curls - 3x15
Lunges - fixed number like 200-300
Week 2 -
Lower body strength / upper body pump
Front squat - heavy (but it will be lighter than heavy squats so the nervous system taxation is less)
Deadlift - heavy triple
Romanian Deads - 5’s
Seated Db Press - 4 x 12
Rear Delts - 4 x 12
Curls - 100 reps empty bar
Day 2 - Upper body strength / lower body pump
Bench Press - heavy
Row - heavy
Db Triceps French Press - heavy
Leg Extensions - 4x20
Split Squats - 4x12
The “off” days do 1 day of hard ass conditioning and the other days do half an hour of steady state.
All bases covered.