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I am going to show a 2 days a week workout program today, which you can use. I have gotten great results using this workout program two days a week, while also training for rugby. Try it for yourself and surprise yourself at the good results you can get weight lifting two days a week.
You can see the 2 days a week workout program below, with the explanation further down the page:
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Workout 1
1 – Deadlift: 5 (sets) x 2 (reps)
2 – Bench Press: 5 x 5 (does as many reps as possible on last set – see explanation below)
3 – 1 Arm Dumbbell Row: 4 x 12-13
4 – Dumbbell Shoulder Press: 3 x 12-14
5 – Barbell Biceps Curl: 3 x 10-12
6 – Cable Triceps Pull Down: 3 x 10-12
2 – Bench Press: 5 x 5 (does as many reps as possible on last set – see explanation below)
3 – 1 Arm Dumbbell Row: 4 x 12-13
4 – Dumbbell Shoulder Press: 3 x 12-14
5 – Barbell Biceps Curl: 3 x 10-12
6 – Cable Triceps Pull Down: 3 x 10-12
Workout 2
1 – Barbell Squat: 4 (sets) x 10 (reps)
2 – Incline Barbell Bench Press: 3 x 6-8
3 – Cable Lat Pulldown: 4 x 12-13
4 – Barbell Shoulder Press: 3 x 12-14
5 – Dumbbell Biceps Curl: 3 x 9-12
6 – Barbell Triceps Extension: 3 x 6-8
2 – Incline Barbell Bench Press: 3 x 6-8
3 – Cable Lat Pulldown: 4 x 12-13
4 – Barbell Shoulder Press: 3 x 12-14
5 – Dumbbell Biceps Curl: 3 x 9-12
6 – Barbell Triceps Extension: 3 x 6-8
2 Days A Week Workout Program Explanation
There is not much explanation to tell you here to be honest. I will give you some pointers and tips for these workouts though to help you out.
For any exercise that have less than 10 reps per set: start of with a lighter weight for the first set, then gradually increase the weight until you hit your maximum weight on the last set, then go full out max effort on this last set (do not worry if you go a rep or two over the recommended reps).
You can pair exercises 2 & 3 and 5 & 6 on each workout if you like to decrease the workout time, if you like (but do not have to). This is where you go back and forth between two exercises. For example: for 2 & 3 you start of by doing a set of bench presses, rest, then do a set of dumbbell rows, rest then go back to bench presses. And so on, until all sets are completed. Alternating sets are great because they let you do more work in less time, while also giving the targeted muscle groups more recovery time. They are also great to get the heart rate up for an extra cardio and fat burning kick.
