Program Description
BLEND OF STRENGTH HYPERTROPHY AND FORM WORK - Day 1 has Deadlift as main lift, and light accessory work for the quads, glutes, and shoulders - Day 2: Barbell squat as main lift and light accessory work for the back, delts and posterior chain - Every 4 weeks the accessory lifts change to keep some novelty ABOUT 5/3/1 - DO NOT go in to the program lifting your absolute max - the whole idea is to go in at about 60% capacity and give yourself room to ramp up over successive weeks, the lighter work providing a base. At time of writing I think you said your top (conventional, not RDL) deadlift to date was about 80kg. Therefore, I would suggest (only suggest - go lighter if you want) to start off with the following weights, and move up in increments of 2.5KG each week: DEADLIFT Set 1 (5 reps): 50kg Set 2 (3 reps): 55kg Set 3: (1 rep): 60kg Sets 4 to 6: 40kg SQUAT: Set 1 (5 reps): 30kg Set 2 (3 reps): 35kg Set 3: (1 rep): 40kg Sets 4 to 6: 20kg This will give you plenty of volume, and, importantly, will give you room to get stronger every week without getting fatigued too soon. P.S LOVE YOU
Program Overview
- LevelNovice, Beginner
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout40 minutes
- CreatedMay 21, 2025 09:17
- Last EditedJun 20, 2025 02:06
Summary
**Two Days Grace** is a comprehensive 16-week strength program designed for those who can commit just two days a week to training. This program emphasizes foundational lifts like the deadlift and squat, incorporating a mix of barbell and dumbbell exercises to build strength and muscle. Each session is structured to maximize efficiency, featuring supersets and targeted movements that challenge your entire body. Perfect for lifters looking to enhance their performance while balancing a busy schedule, this program will help you achieve your strength goals with focused intensity and progressive overload.
