2x per body part program

[teacherman]

5 ft 9 natty guy



Monday: Chest/Back
• Incline Dumbbell Press-4x10
• Flat Dumbbell Press-3x10
• Chest Dips-3x10
• Wide grip lat pulldown-3x10
• One arm row-3x10
Tuesday: Legs
• Squats-4x10
• Lunges-3x10
• Hamstring curls-3x10
• Standing Calf Squat-3x10
Wednesday: Arms/Shoulders
• Incline Dumbbell Bicep Curl-3x10
• Standing EZ-bar curl-3x10
• Triceps Push Down-3x10
• Triceps Dip-3x10
• Rear Delt fly-3x10
• Side Lateral Raises-3x10
Thursday: Rest
Friday: Legs
• Deadlifts-3x10
• Dumbbell step ups-3x10
• Leg extension-3x10
• Standing calf squats-3x10
Saturday-Back/Chest
• Wide grip pull-ups-4x10
• Seated row-3x10
• Mid grip pull ups-3x10
• Incline bench press-3x10
• Cable Crossovers-3x10

[liftology]

you sure you have enough time to recover doing chest/back and legs 2x a week? I guess since it is low volume its possible. I used to do everything 2x per week and I didn't make great gains until i switched to a 5 day split, but to each his own. I hope it works out for you

[teacherman]

Yeah it's low volume. To make sure I get enough rest from Saturdays chest/back I could just do legs on the Monday every second week

[liftology]

Looks good, I have actually never tried low volume. I generally do high volume with every muscle group once a week to recover.

[teacherman]

Did you still do high volume working out twice a week? Anyone else have any comments? Lots of views no comments haha

[liftology]

no I can't do high volume twice a week because I couldn't recover fast enough. It was like chest/tri, back/bi, legs/shoulders, repeat, then off

[teacherman]

Yeah mine is still only five days a week so I'm getting the rest day Thursday as well which is handy

[teacherman]

Any one else like to pitch in their opinion?