2 Days a week - Strength Program
What is it?
A strength training program to get you stronget until you die. Twice a week, 1 hour each session. 3-4 supersets each session (7-8 excercises), 3 sets, 10 reps per set. Each two exercises are a superset - do them back to back with no rest in between, then rest 1-2 minutes before the next superset.
Workout A
| Exercise | Muscle Group |
|---|---|
| Squats | Quads/Glutes |
| Pull-Ups | Lats (Back) |
| Bench Press | Chest |
| Romanian DL | Hamstrings |
| Overhead Press | Shoulders |
| Barbell Rows | Mid-Back |
| DB Curls | Biceps |
Workout B
| Exercise | Muscle Group |
|---|---|
| Leg Press | Quads/Glutes |
| Cable Rows | Mid-Back |
| Incline Press | Upper Chest |
| Leg Curls | Hamstrings |
| Lateral Raises | Side Shoulders |
| Dips/Pushdowns | Triceps |
| Ab Roller | Abs |
Substitutions
Every exercise can be replaced with a different one that targets the same muscle group.
| Muscle Group | Alternatives |
|---|---|
| Quads/Glutes | Lunges, Bulgarian Split Squats, Goblet Squats, Hack Squats |
| Lats (Back) | Lat Pulldowns, Chin-Ups, Single-Arm DB Rows |
| Mid-Back | Seated Rows, Face Pulls, T-Bar Rows, Chest-Supported Rows |
| Chest | DB Bench Press, Cable Flyes, Push-Ups, Machine Chest Press |
| Upper Chest | DB Incline Press, Incline Cable Flyes, Landmine Press |
| Hamstrings | Stiff-Leg Deadlifts, Good Mornings, Nordic Curls, Glute-Ham Raises |
| Shoulders | DB Shoulder Press, Arnold Press, Machine Press |
| Side Shoulders | Cable Lateral Raises, Upright Rows |
| Triceps | Skull Crushers, Overhead Tricep Extensions, Close-Grip Bench Press |
| Biceps | Barbell Curls, Hammer Curls, Incline DB Curls, Cable Curls |
| Abs | Hanging Leg Raises, Planks, Cable Crunches, Dead Bugs |
High-Rep Optimization
While 10 reps is a great “anchor,” the following muscles often respond better to 12–15 reps with slightly lighter weight. This is because they are smaller, have a shorter range of motion, or are prone to “cheating” with momentum when the weight is too heavy:
- Lateral Raises (Side Shoulders): These are notorious for being hard to do with heavy weight without swinging. Going lighter and doing more reps usually yields a better “pump” and wider shoulders.
- Leg Curls (Hamstrings): The hamstrings can be prone to cramping or strain with extremely heavy, low-rep isolation. 12–15 reps keeps the tension high and the joints safe.
- Ab Roller / Leg Raises (Abs): For core, quality of contraction is everything. If 10 reps feels like you’re just using your hip flexors, drop the intensity and aim for 15 slow, controlled reps.
- Tricep Pushdowns: Higher reps help flush the muscle with blood and avoid elbow tendonitis which can sometimes happen with heavy, low-rep extensions.