Two days a week training plan

Do you take it seriously enough? You have better things to do? Too many responsibilities? Gotta spend time with your loved ones as well? Did you already reach your desired form, but still want to maintain it? Would you settle for a compromise of two occasions weekly that you’d be willing to spend on your health?

Do you worry a bit that with 2 days you can barely achieve anything? I know… You want everything, but time is finite. Cheer up! I am not going to say that muscles care only about your intention, but 2 times a week is plentifully enough for a spectacular physique! I am not kidding! Training hypertrophy oriented and following delicious diet that is easy af to stick to are the very key itself. Have you seen people who go to the gym all the time, yet still don’t look like a fitness model? You can laugh into their faces, because you will!

Day A

1. warm-up
2. squat (21+15) 8-6-5-4
3. leg press 8-6-4
4. seated calves with straight legs 21-18-15
5. chin-up (10+8) 6-5-5-4
6. standing hammer curl 6-5-4
7. lying rear delt raise 12-10-8
8. hanging leg raises 24-21-18
9. stretching

Day B

1. warm-up
2. pull-up (10+8) 6-5-5-4
3. dumbbell row with chest support 8-6-4
4. incline dumbbell press (21-15) 6-5-4
5. flat dumbbell bench press 6-5-5-4
6. standing lateral raises 12-11-10
7. rope cable push-down (21+15) 12-10-8
8. standing cable skull crusher 8-6-6-4
9. decline crunch 15-12-10
10. stretching