Monday, September 26, 2011

Heavy/Light Template 2X A WEEK

This has been asked and begged for enough so I figured I would get it out there.

If training 3X a week isn't doable, which is sometimes the case, the LRB template can be massaged into a 2X a week template with little hassle.

Week 1 -

Day 1 - Heavy Pressing - Light Back
Barbell Over Head Work - 3 sets of 5
Bench Press - 5,4,3,2,1,1,1
Bent Laterals - 5x20
Pulldowns - 5x20

Day 2 - Heavy Legs
Squats - 5,4,3,2,1,1,1
Hacks or Leg Press - 4-5 x 6-8
1-Legged Work - 4x20
Addutor/Abductor Work - 4x15-20

Week 2 -

Day 1 - Light Pressing
Db or Machine Press - 3-4 x 15-20
Chest Press - 2-3 x 12-15
Side Laterals/Upright Rows (pick one) - 4-5 x 20-30
Triceps Movement - 5-6 x 15-20

Day 2 - Light Legs - Heavy Back
Front Squats - to a top triple
Deadlift (rack or from floor) - 5,4,3,2,1,1,1
T-bar/Hammer/Barbell Rows - 4 x 6-8
Good Mornings - 4x5 (medium weight)
Curls - 4 x 12-15

Because this is spread over two days instead of three you may have to squeeze just a little more work into the light leg and heavy back day.  But that's ok, it's the only heavy workout of that week just like with the standard template.

Not a whole lot else to say here.  This should not be hard to incorporate into your schedule.

7 comments:

  1. Paul,

    Would it be possible to do more email interviews, ala the Eric Lilliebridge one? Maybe strongmen or bodybuilders or fighters.

    Ash

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  2. Yeah I had two Q&A's out, one with an NFL guy but after the season started he hasn't been able to get to it.

    I have some dudes I will be hitting up for Q&A's soon.....

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  3. I shall definitely give this a try and give my feedback in my blog. Feel free to check it out and give some feedback to a new blogger.

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  4. I like this template.
    I have been working off Dan John's Minimalist 2x a week for a while and like 2 days - lots of time for other parts of life but it's very possible to make real progress with focused work. And 2x a week is a great way for focus. No effing around time.
    I see this and want to make the pressing days the second ones weekly, though. Just my preference - make Monday the big day, legs and pulling, the heaviest shit gets done first.

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  5. Paul,

    When you do the shake diet do you typically approach your training as you are right now? I'm under the impression you're not doing shakes. I was wrong once though.

    If no, do you think a 2x weekly template (3 if things are going superb) with conditioning would be a good approach? I understand I can adjust as necessary, but would like get as close to good enough as early as I can. I've never lost weight this way. Not sure what I'm in for.

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  6. When I do the shake diet yeah I generally train 2X a week with a good bit of conditioning to get the fat off.

    ReplyDelete