Two day a week split

[Jeff H.]

Andy,

Do you have any of your older clients do splits like you have outlined in PP3 but only lifting twice a week and getting results?

Simple example:
Week 1
Monday
Bench
Press
Dip

Thursday
Squat
SLDL
Chins

Week 2
Monday
Press
CG Bench
Dip

Thursday
Light Squat
Deadlift
Rows

[Andy Baker (KSC)]

The majority of my clients at the gym train twice per week. And yes, we do set ups similar to what you laid out with good results. Especially for those clients who train on the less than optimal schedule of Tues/Thurs.

I often find recovery better when lay it out like this. Even for some of my MWF people, we do a 4 workouts rotated over 3 training day. I also like this for flexibility purposes in case a client has to reschedule and train 2 days in a row. It happens fairly regularly, and this type of split reduces any overlap

[Eric Larousse]

Wont the squat detrain if hes only going heavy once every two weeks?

[Andy Baker (KSC)]

Not necessarily. He has my permission to try and see though.

[cjangelo]

If I may chime in, I had a lot of success with a 2-day per week training. I liked to split it up so I got a full-body workout each day, though.

Monday:
Press
Squat
Chins

Thursday:
Press of some sort
Deadlift
maybe some more chins


I liked it because I could go HARD those 2 days - I had plenty of time to recover, both physically and mentally.

Again, just some thoughts.

[Dave Longley]

I did 2 days a week for about 4 months. I'd be more specific, but my log was lost during an amazing iPhone update.

Monday
Squat 5x5
Bench 5rm
Power Cleans
Chins

Thursday
Squat recovery
Press 5x5
Deadlift 3/5rm

Monday
Squat 5rm
Bench 5x5
Power cleans
Chins

Thursday
Squat 90% of 5rm 1 set of 5
Press 1/3/5rm
Deadlift 3/5rm

This is what I settled on. I'm 35, went to 2 days a week due to kids, work etc. Sleep was awful. I made some decent GaiNzZ, but I was working my way back up after a diet.

Sorry if this is of no use whatsoever.

[Tom Bryant]

Another option might be Andy's K.I.S.S program. Bench on Monday with squats, press on Thursday with deads.