A muscle building program to take up only 2 days per week, one hour per session including warm up sets. Despite the limited amount of time given in the gym, this program is quite challenging.
Rest at least 2 days in between sessions. Here is a sample training schedule for Wednesday workout, Saturday workout II
| Workout #1 | |||||
| Full Body Workout | |||||
| Exercise | Sets | Reps | |||
| Squats | 2 | 20 | |||
| Bench Press | 3 | 8 | |||
| Barbell Rows | 3 | 8 | |||
| Side Laterals | 3 | 10 | |||
| Cable Tricep Extensions | 2 | 10 | |||
| Leg Curls | 3 | 10 | |||
| Dumbbell Curls | 2 | 8 | |||
| Weighted Sit Ups | 2 | 20 | |||
| Workout #1 | |||||
| Full Body Workout | |||||
| Exercise | Sets | Reps | |||
| Deadlift | 2 | 5 | |||
| Military Press | 3 | 8 | |||
| Leg Press | 3 | 20 | |||
| Dumbbell Flies | 3 | 10 | |||
| Skull Crushers | 2 | 10 | |||
| Lat Pull Downs | 3 | 10 | |||
| Hammer Curls | 2 | 8 | |||
| Seated Calf Raise | 2 | 20 | |||
Workout Notes
Weight – For a given exercise, use the same weight for each set. This will help streamline your lifting, reducing downtime between sets by not changing plates.
Progression – When you can comfortably perform each of the sets using a given weight, add weight to the bar the next time you perform that exercise. For example, let’s sat you are using 200 pounds on squats for 2 sets of 20 reps. When you can complete both sets without feeling like you were close to failure on the last several reps, add weight.
Rest – Each workout has 20 sets per day. To get this workout done in about an hour’s time you will need to limit rest between sets to 90-120 seconds for most exercises. Take a little longer between sets of squats and deadlifts.
Here are some rest recommendations:
Squats – 3 minutes between sets
Deadlifts – 3 minutes between sets
Pressing – 90 seconds between sets
Rows – 90 seconds between sets
Leg Press – 60 seconds between sets
Triceps – 30 seconds between sets
