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2 day Program Help

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Jazz
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2004/03/09 19:08:31 (permalink)
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2 day Program Help

A few weeks ago I posted a three day program for a friend wanting to bulk up. He can now only train Tuesday and Wednesday. I basically need help to design a program on these two days. I was thinking of an upper body and lower body split routine, such as the following....

Tues

Barbell Row or Deads
Bench
Military Press
Close grip chins
Dips (triceps)

Wed

Squats or Leg Press
Leg Curls
Calf Raises
Ab Exercise


All using 3x8


The above routine is not ideal and if he could train Tuesday and Friday Frankie's routine would be better.

The problem is that deadlifting and squating on consecutive days would be too much for the lower back. So maybe he could squat one week and deadlift the next ?

Anyone have any ideas ?

Jazz

#1

8 Replies Related Threads

    ice_mach
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    RE: 2 day Program Help 2004/03/09 20:52:09 (permalink)
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    he could do a one day split

    Mili press
    squat/deadlifts (alternate each week)
    rows
    dips
    chins
    #2
    Jazz
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    RE: 2 day Program Help 2004/03/09 23:13:55 (permalink)
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    Sounds good, but would it be enough ? Can you grow on just one day a week ?
    #3
    ice_mach
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    RE: 2 day Program Help 2004/03/10 07:14:43 (permalink)
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    if the weights are heavy enough.
    #4
    Genon
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    RE: 2 day Program Help 2004/03/10 07:15:50 (permalink)
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    Sure ya can... But you will grow more effectively on a two day split if you can do it effectively. All you really need for leg's is squats... But I don't see how you could ever do Squats the day after doing heavy deadlifts...

    Day 1
    Front squats 3x8
    SLDL 3x8
    Ab work 3x12

    Day 2
    Deadlifts 3x8
    Bent over rows 3x8
    Dips/Bench (alternate weekly) 3x8
    Standing military press 3x8

    I don't see how it would be possible to do low reps when both days are in a row when working a two day split... This is the most effective routine I could come up with. I'd rather do deadlifts with slightly sore legs then do squats with a ****ed lower back heh... But you can reverse the days if you like. The reason I put legs first is because the leg day is somewhat light while the second day is not. Either way...


    #5
    Genon
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    RE: 2 day Program Help 2004/03/10 07:19:06 (permalink)
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    Ice's routine is good though for a 1 day routine... You would do maybe 4x6 with that I'd assume. It would really kill you though heh.
    #6
    Robert
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    RE: 2 day Program Help 2004/03/10 08:07:20 (permalink)
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    take rows out of ice's routine and you've got a one way ticket to size.
    rob
    #7
    veganlifter
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    RE: 2 day Program Help 2004/03/10 10:26:40 (permalink)
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    note that the guy can only train on tuesday and wednesday (must be busy then!). I would split like this:

    Tuesday:
    squats (front or back)
    deadlifts
    abs

    Wednesday:
    bench
    row
    standing barbell shoulder press
    chin

    but that depends on how much previous lifting experience he has i guess...
    #8
    Jazz
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    RE: 2 day Program Help 2004/03/10 13:15:05 (permalink)
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    Thanks guys, some great advise. My friend is essentually a beginner, but I'm trying to persuade him to squat and deadlift. I like both 2 day routines so I think either would be ideal.
    #9
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