Two Day a Week Splits?

  1. Gold Member
    RobInKuwait's Avatar
    Stats
    6'4"  269 lbs.
    Join Date
    Jun 2004
    Location
    Hanover, MD
    Age
    35
    Posts
    2,291
    Rep Power
    1271

    Lightbulb Two Day a Week Splits?


    When I started getting serious about lifting a couple of years ago, I'd lift about 5 times a week, and doing hard cardio on my off days. I gradually began to lower my frequency, going down to 4, then 3.5, and now 3 days a week. My results have constantly got better with decreased frequency.

    Now I'm considering doing a two day a week split thats almost like HST with A and B workouts. Heres what it'll look like:

    Sunday:
    Squats
    Dumbell Flat Bench
    Bent Over Row
    Lat Pull
    Arnold Press
    Stiff Leg Deadlift
    Calves
    Curls
    Triceps

    Wednesday:
    Deadlifts
    Barbell Incline Press
    One Arm Dumbell Row
    Pull Ups
    Military Press
    Calves
    Curls
    Triceps

    Anybody ever tried a two day a week split? How successful was it compared to the normal 3-4 day a week splits?

  2. Registered User
    LCSULLA's Avatar
    Stats
    5'8"  197 lbs.
    Join Date
    Jan 2003
    Location
    Washington
    Age
    42
    Posts
    1,760
    Rep Power
    1022

    Quote Originally Posted by RobInKuwait
    When I started getting serious about lifting a couple of years ago, I'd lift about 5 times a week, and doing hard cardio on my off days. I gradually began to lower my frequency, going down to 4, then 3.5, and now 3 days a week. My results have constantly got better with decreased frequency.

    Now I'm considering doing a two day a week split thats almost like HST with A and B workouts. Heres what it'll look like:

    Sunday:
    Squats
    Dumbell Flat Bench
    Bent Over Row
    Lat Pull
    Arnold Press
    Stiff Leg Deadlift
    Calves
    Curls
    Triceps

    Wednesday:
    Deadlifts
    Barbell Incline Press
    One Arm Dumbell Row
    Pull Ups
    Military Press
    Calves
    Curls
    Triceps

    Anybody ever tried a two day a week split? How successful was it compared to the normal 3-4 day a week splits?
    I know some guys on other boards that do this...it's a hardgainer routine. BUT the have awsome results with it.
  3. Registered User
    UNDERTAKER's Avatar
    Join Date
    Nov 2004
    Age
    36
    Posts
    1,162
    Rep Power
    700

    I think this is too much for two days man.....dude, I totally feel you...I hate eating too.
    •   
       

  4. Gold Member
    RobInKuwait's Avatar
    Stats
    6'4"  269 lbs.
    Join Date
    Jun 2004
    Location
    Hanover, MD
    Age
    35
    Posts
    2,291
    Rep Power
    1271

    Quote Originally Posted by UNDERTAKER
    I think this is too much for two days man.....dude, I totally feel you...I hate eating too.
    It'd be low volume, heavy weights on both days. I guess my other idea would be to have a curl, tricep, calf day, similar to Doggcrap's workout. I really like the idea of a two day a week split. I can ussually get two really good workouts in a week, but the third is when they go downhill.

    Yeah, eating sucks. I can't wait to start cutting (never thought I'd hear myself say that). I'm just sick of food.
  5. Gold Member
    glenihan's Avatar
    Join Date
    Aug 2004
    Age
    31
    Posts
    3,679
    Rep Power
    1961

    Quote Originally Posted by RobInKuwait
    Yeah, eating sucks. I can't wait to start cutting (never thought I'd hear myself say that). I'm just sick of food.
    i felt like that while i was bulking .. well believe me cutting sucks and being hungry all the time really blows .. the grass is always greener my friend
  6. Registered User
    lifted's Avatar
    Join Date
    Jan 2005
    Age
    33
    Posts
    1,283
    Rep Power
    758

    I like the split actually. I also have to train less frequent than most due to having a lightning fast metabolism. But what I normally do is use a push/pull/leg split. I go to failure or just before with only about 3-4 sets/bodypart total. Low reps like 2-6. Very slow reps, high intensity. But I only train every 3rd day. IOW's I simply put two days in between every workout. So it kind of works out to be a 9-day split....each BP is trained every 9 days instead of 7. I haven't looked back since.
  7. Gold Member
    RobInKuwait's Avatar
    Stats
    6'4"  269 lbs.
    Join Date
    Jun 2004
    Location
    Hanover, MD
    Age
    35
    Posts
    2,291
    Rep Power
    1271

    Quote Originally Posted by glenihan
    i felt like that while i was bulking .. well believe me cutting sucks and being hungry all the time really blows .. the grass is always greener my friend
    Yeah, I hear you. I'm sure about a month in I'll be whining about being hungry all the time. After bulking for about 6 months straight, it'll be a refreshing change to be hungary once and awhile. Plus I'm really looking forward to seeing abs again .
  8. Gold Member
    RobInKuwait's Avatar
    Stats
    6'4"  269 lbs.
    Join Date
    Jun 2004
    Location
    Hanover, MD
    Age
    35
    Posts
    2,291
    Rep Power
    1271

    Quote Originally Posted by lifted
    I like the split actually. I also have to train less frequent than most due to having a lightning fast metabolism. But what I normally do is use a push/pull/leg split. I go to failure or just before with only about 3-4 sets/bodypart total. Low reps like 2-6. Very slow reps, high intensity. But I only train every 3rd day. IOW's I simply put two days in between every workout. So it kind of works out to be a 9-day split....each BP is trained every 9 days instead of 7. I haven't looked back since.
    I was doing the push/pull/legs for the longest time on a 7 day split, and I never felt rested. You may be onto something here . The only problem with my schedule is that I have PT where I run distance (very slowly) on Monday and Friday, so I have to make sure my squat workouts don't fall on those days. Nothing is worse than going for a 3-5 mile run after squatting heavy .
  •   

      
     

Similar Forum Threads

  1. Two Day Per Week Program for my Girl - Feedback?
    By Doberman13 in forum Training Forum
    Replies: 4
    Last Post: 06-01-2014, 02:09 PM
  2. Only can work out two days a week
    By Firstcycle in forum Workout Logs
    Replies: 6
    Last Post: 02-24-2014, 07:05 AM
  3. 5 day a week Split??? Is it to much?
    By Cantell in forum Training Forum
    Replies: 15
    Last Post: 08-15-2009, 09:11 PM
  4. 1 Day per week as good as 4?
    By Angular Air in forum Exercise Science
    Replies: 13
    Last Post: 01-29-2005, 10:56 AM
  5. Two days out.
    By Nuteboy in forum Pics
    Replies: 17
    Last Post: 08-30-2004, 06:46 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in