 |
|
|
|
2 Days/Week Full-Body Program, Low Volume Recovery
Not sure what a certain exercise is? Look here.
If you're a beginner looking for a starting program, then pass this one and look at other programs I suggest.
This is a very good program for intermediate or advanced lifters who have stopped seeing gains from
higher volume training to failure.
This program prescribes steady increases in intensity from week to week, starting out most exercise to
not failure, but intensifying to failure and beyond (using rest-pauses) in the following weeks.
The top table describes exercises, sets, and reps. The bottom table prescribes intensity (weight) to use.
After finishing the 7 weeks of this program (reaching highest intensity in the 7th week), you would take a week or two off and then restart from Week 1, using slightly higher weights.
| BB | Barbell |
| DB | Dumbbell |
| 2 x 10 | 2 sets with the weight that results in prescribed intensity |
| Tuesday |
Friday |
| Full Body |
Full Body |
| BB Deadlift |
2 x 20 |
BB Squat |
2 x 20 |
| BB Bench Press |
2 x 6 |
BB Bench Press |
2 x 6 |
| Lat Pulldown |
2 x 8 |
Lat Pulldown |
2 x 8 |
| DB Shoulder Press |
1 x 6 |
DB Shoulder Press |
1 x 6 |
| DB Side Raises |
1 x 12 |
DB Side Raises |
1 x 12 |
| Machine Calf Raises (Standing) |
1 x 12 |
Machine Calf Raises (Standing) |
1 x 12 |
| BB Bicep Curl |
1 x 8 |
BB Bicep Curl |
1 x 8 |
| Ab Crunches or Other Ab Work |
3 x 20-30 |
Ab Crunches or Other Ab Work |
3 x 20-30 |
| Failure - 4 | Using such weight that after you perform the number of reps prescribed above, you are still 4 reps short of failure |
| Failure | Using such weight that after you perform the number of reps prescribed above, you reach failure |
| Failure + 2 | Using such weight that to perform the number of reps prescribed above, you will reach failure and will have to use 5-second rests to squeeze out 2 more reps |
| Week # |
Relative Intensity |
| Week 1 |
Failure for Deadlift and Squat, Failure - 4 for all others |
| Week 2 |
Failure + 1 for Deadlift and Squat, Failure - 3 for all others |
| Week 3 |
Failure + 2 for Deadlift and Squat, Failure - 2 for all others |
| Week 4 |
Failure + 3 for Deadlift and Squat, Failure - 1 for all others |
| Week 5 |
Failure + 4 for Deadlift and Squat, Failure for all others |
| Week 6 |
Failure + 5 for Deadlift and Squat, Failure + 1 for all others |
| Week 7 |
Failure + 6 for Deadlift and Squat, Failure + 2 for all others |
[Go Back]
|
|
