[The Absolute Tank] 2 Day Full Body Workout Program

Karol S.

Unleash your strength with **The Absolute Tank** 2 Day Full Body Workout Program! Over 12 weeks, this program is designed for those ready to maximize their gains with just two training sessions per week. Each workout targets all major muscle groups through a blend of compound and isolation movements, including barbell deadlifts, squats, and overhead presses. Perfect for busy lifters, this program provides a structured approach to building muscle and enhancing overall fitness without overwhelming your schedule. Get ready to transform your physique and boost your performance!

Get big fast with this beginner to intermediate 2 day a week low volume full body workout routine. Practice the main lifts and get really good and strong with them while getting jacked.

Consistency:
Stay consistent, try not to skip workouts.

How to Progress:
Start on the lower rep range then progress in more reps until on the highest rep, add weight then repeat.
For Example:
On a 3x4-8
Week 1 Bench press 3x4 200lb
Week 2 Bench press 3x6 200lb
Week 3 Bench press 3x7 200lb
Week 4 Bench press 3x8 200lb
Week 5 Bench press 3x4 210lb

Rest:
Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts, and 30 sec to 2 min on supersets.

Diet:
Eat a high protein, and high to moderate calories for maximum strength and size gain.

Sleep:
Sleep between 7-9 hours of sleep a night for physical and mental health.

Exercise Form:
Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position.

Effort:
You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Try to stick with the RPE in the program, but if you know what you are doing you can go closer to failer or even farther if you know it's too much. But most people are farther from failure then they think. So just train hard and stick to it the best you can.
What is RPE?
RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift.
[RPE 1] you can do 9 more reps until you can't 
[RPE 2] you can do 8 more reps until you can't 
[RPE 3] you can do 7 more reps until you can't 
[RPE 4] you can do 6 more reps until you can't 
[RPE 5] you can do 5 more reps until you can't 
[RPE 6] you can do 4 more reps until you can't 
[RPE 7] you can do 3 more reps until you can't 
[RPE 8] you can do 2 more reps until you can't 
[RPE 9] you can do 1 more reps until you can't 
[RPE 10] you can't do any more reps no matter what

Important keys to maximum strength and size:
1. Consistency
2. Progression
3. Rest
3. Diet
4. Sleep
5. Exercise Form
6. Effort 

I hope for the best for you. Stay consistent and get those gains. Good luck!

1 reviews for [The Absolute Tank] 2 Day Full Body Workout Program

Karol S.