Workout

A Swift Muscle Gainer’s 2 Day Workout Regime


A muscle building program to take up only 2 days per week, one hour per session including warmup 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 I, 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