Two Step

Inspired by a number of influencers promoting 2X2 type training. Started this after years of powerlifting that resulted in a jacked up MRI. This program is for the older lifter who needs to change it up for longevity. It minimizes axial loading and focuses on maintaining strength and tone while protecting the joints, ligaments and tendons. 

Progression should be based on when 15 reps of any given exercise gets easy. Increase weight slowly , think 2.5 or 5 pound increments. 

Rest 60 to 90 seconds in-between sets. 2 minutes in-between movements. 

I tend to do 1 day per week of level 2 cardio for 45 minutes to a hour and 1 day a week of level 4 cardio, Tabata style , at least 3, 4 minute rounds. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Dumbbell)

Lat Pulldown

Belt Squat

Glute-Ham Raise

Bicep Curl (EZ Bar)

Tricep Extension (Cable)

Face Pull

Lateral Raise (Cable)

Hanging Leg Raise

Cable Crossover

Chest Supported Row (Dumbbell)

Goblet Squat

Pull Through (Cable)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Arnold Press

Chest Supported Lateral Raise

Cable Crunch

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