2sets2failure

**PLEASE READ** This is a simple 2 set template than focuses on intensity and frequency, and cutting down on junk volume. The program as written is how i train, but rather see this as a template, than a program for you to strictly follow Despite only doing 2 sets, you will be pushing these (or within close proximity) to failure - believe me when you are training this hard for each of your 2 sets, a 3rd almost seems too much (ALL sets i train within the 5-9 Rep range - If i hit 9 reps on both sets i will increase the weight by about 10lbs on the heavier compounds, and 5 on isolation exercises the next training week - again adjust to your own compatibility) RPEs are advisory (what i have in there is how i personally train) - if you want to push it to 10 on each set feel free to do so! If for example however you’re doing a preacher curl and lets say you’re on RPE 9.5 for rep 8, i would be wary of going for rep 9: Customise each exercise to your own demands/recovery - (include at least warm up set or two for each exercise - going in cold could lead to injury Exercise Variation - although the program is set up with the same exercise for each upper and lower day, you are of course free to swap/change for example on your upper day, if you want to swap smith machine bench for a regular flat barbell or dumbbell press then by all means do! Or a chest fly for a incline press, or a cable row with a T bar row (and so on and so forth) For your leg days, as long as you include any kind of squatting pattern (pendulum, Leg press hack or even regular barbell) and a hinge pattern (SLDL, RDL, Good mornings) and a curl/extension this is plenty There is nothing groundbreaking or amazing about this program, in fact at first glance you might think its light on volume but rest assured you will make gains, as long as your recovery/diet/sleep is on point! You could also, with some re-arranging, run this as a full body every other day split Feel free to add a medial/lateral head exercise (i.e an overhead tricep extension of some kind to your upper days) i personally do not because i have nagging elbow injuries that are often exaggerated by overhead exercises I would advise at least 3 minutes rest for your heavy compounds and at least 2 for any isolation exercises This can be run at any level for as long as you like (although more advanced athletes may want to focus more on isolation exercises) Please note - i’m not a coach or an exercise scientist - just someone that likes lifting heavy :)