2 Day a week program

[CalebM]

New baby has just arrived.

What's the best program to follow two days a week?

Thanks

[neilc1]

a, b,
a, b,
or,
a, b,
b, a,

what level are you at ?
wutz yur #s ?

[BareSteel]

Like Neil said, we would need to know more about your level of training advancement to advise. It would also be good to know how much time you can realistically spend per workout. We don’t yet know if these are two long sessions or two bare bones basic sessions.

I’d suggest squatting each time, doing one upper body lift and a pull. Depending on your level of training advancement, one of these squats may be a lighter session mainly to drill technique. Maybe you could fit in some chins somehow throughout the week. Do the best you can with limited time and possibly compromised sleep/recovery.

[Eric Schexnayder]

What's the best program to follow two days a week?

Assuming you are a novice, the best program is the novice linear progression, executed twice a week instead of three times a week.

The NLP is an ideal model. You do your best to stick to it and adjust as needed.

Good luck. New babies make consistent training challenging.

[CalebM]

a, b,
a, b,
or,
a, b,
b, a,

what level are you at ?
wutz yur #s ?

Still a novice.

Like Neil said, we would need to know more about your level of training advancement to advise. It would also be good to know how much time you can realistically spend per workout. We don’t yet know if these are two long sessions or two bare bones basic sessions.

I’d suggest squatting each time, doing one upper body lift and a pull. Depending on your level of training advancement, one of these squats may be a lighter session mainly to drill technique. Maybe you could fit in some chins somehow throughout the week. Do the best you can with limited time and possibly compromised sleep/recovery.

If I'm going to two a week I can make any amount of time work. My wife knows I need to train.

[heinz83]

Still a novice.



If I'm going to two a week I can make any amount of time work. My wife knows I need to train.

Congratulations on the baby, and wife.

[quanta]

Here's what I'm doing as an intermediate with little available training time and somewhat compromised recovery.

A. The weekend workout
1. Squat, top set of 3 or 5, 2 back off sets of 5
2. Bench, same set/rep as squat. If time requires, supersetted with squat in separate racks
3. Chin ups

B. 30 minutes all from the floor
1. Power clean to 5 rep press, 2 sets
2. Power clean to 1-2 rep press, 1-2 sets
3. Power clean to 1 rep jerk, 1-2 sets
4. Deadlift, 1x5

Is it optimal? No, definitely not. Does it work for my schedule and recovery ability? Well enough.

[CalebM]

Congratulations on the baby, and wife.

Thanks

[Frankie]

Congrats on the baby. FYI I had my first baby last year and still maintained 90 minutes, 6 days a week. Not saying it was easy, I'm not a badass, but my training actually improved because I was now more motivated than ever.
Rather than adjusting your training, I'm hoping you have read several books, and taken some courses on managing baby's sleep training? I can reccomend 'The Happiest Baby Guide to Great Sleep', but they are all pretty good.

[TommyGun]

Caleb, Congratulations buddy.
I like that you are being reasonable with your training goals. There are now real priorities to attend to but 2x per week sounds fair.
Just know that you will be tired and stressed. Your wife will be tired and stressed. Don't focus on the load on the bar. Your recovery will suck for a while but that's okay, it's not forever. Be grateful that you can at least get under the bar while most new fathers are too lazy to do so. Don't beat yourself up when you can't train or you miss the last rep of every damn set.
It actually becomes more of a mental game now.