When it comes to the gym, people tend to over-complicate things.
The problem starts with the fact that there are no lessons or classes required before you can go lift weights.
Anyone at any time can sign up for a gym membership or workout at home.
The easiest thing to do is look up workout routines on YouTube or Google and pick the first thing that makes sense.
The reality is that most of these routines will work, but most of them are overkill.
I like to keep things as simple as possible, which is where the following routine comes in.
The 2 Day Workout Routine
If you’ve spent any amount of time on bodybuilding websites, you’ll immediately think this routine is missing a lot of important things.
Let’s get into the routine and then I’ll explain how it all works.
Weighted Chin Ups: 3 Sets Of 3-5 Reps
Dumbbell Shoulder Press: 3 Sets Of 6-8 Reps
Bent Over Barbell Rows: 3 Sets Of 8-12 Reps
Close Grip Bench Press: 3 Sets Of 8-12 Reps
Barbell Back Squats: 2 Sets Of 4-6 Reps
Conventional Deadlifts: 2 Sets Of 3-5 Reps
Hyperextensions: 2 Sets Of 8-12 Reps
Bent Leg Calf Raises: 2 Sets Of 8-12 Reps
Straight Leg Calf Raises: 2 Sets Of 8-12 Reps
Hanging Knee Raises: 2 Sets Of 12-15 Reps
I recommend performing these workouts 3-4 times per week on non-consecutive days, such as Monday, Wednesday, Friday.
Alternate between each workout, so week 1 would be Workout A, then Workout B, then Workout A and week two would be B-A-B.
Warm up with the lowest amount of weight possible per exercise, then do 3 sets with the same weight.
Once you’re able to do all 3 sets for the maximum suggested reps, then increase the weight next session by the smallest amount possible.
For example, if you did close grip bench press with 95lbs for two sets of 12 and one set of 11, do not increase weight.
However, if you did 3 sets of 12 then next time do 3 sets at 100lbs.
How Can This Routine Be So Simple?
Let’s be clear, this routine is not meant for advanced lifters or bodybuilders looking to get jacked and tan.
This routine is designed to help you look leaner and more muscular without spending hours per day in the gym.
In fact, these workouts should take less than 1 hour and closer to 45 minutes.
Both routines are focused around building strength and since you’re doing each lift every 4-5 days instead of once per week, you’ll be able to get stronger faster.
The more weight you can lift for more reps, the bigger your muscles will get.
And since chin ups and close grip bench press are practiced often, your arms will grow quite nicely along with this routine.
How To Make This Work For You
The number one way to make any workout routine work for you is by giving it time.
12 weeks is usually the best indicator of success, and if you’re eating the right amount of food to support your goals, you might be surprised as to what can happen.
I’ve been doing a very similar routine for a while now, and I’m only getting stronger and bigger as it goes.
Plus, my workouts have only been taking 35-45 minutes to complete.
This makes it easy for anyone to schedule in this highly efficient routine into their day.
If you have any questions, feel free to contact me and make sure to subscribe below so you don’t miss any future posts.