2sets2failure

**PLEASE READ**

This is a simple 2 set program than focuses on intensity and frequency, and cutting down on junk volume

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!

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 :)

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Feel free to swap exercises as you wish:Train within the 5-9 rep range: at least 2 mins rest per set

Bench Press (Smith Machine)

Wide Grip Lat Pulldown

Chest Fly (Machine)

Seated Row (Cable)

Lateral Raise (Cable)

Preacher Curl (Barbell)

Tricep Pushdown (Cable)

Upper

Feel free to add abs in here if you wish: Sometimes i will do an extra set on calves

0 reviews for 2sets2failure