2 Days a Week Workout for Strength Workout

Author TrushalFitness Level AdvancedType Strength
Days in Plan 2 Days Rest Between Sets:
4:00-5:00 minutes
Duration30 Min per session
This is a strength training program. It should be completed on Monday and Friday. It has plyometrics to activate muscles and provide additional depth to the workout. after 3-4 weeks lower body can be switched to doing dead lifts instead of squats

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Lower Body
Wide Stance Squats (Duck Squats) Exercise Picture 1. Wide Stance Squats (Duck Squats)
Sets: 5Reps: 5
Day 1 - Plyometrics
Double Stair Jumps Exercise Picture 1. Double Stair Jumps
Sets: 5Reps: 5
Clap Push Up Exercise Picture 2. Clap Push Up
Sets: 5Reps: 5
Day 1 - Upper Body
Bench Press Exercise Picture 1. Bench Press
Sets: 5Reps: 5
Day 2 - Lower Body
Wide Stance Squats (Duck Squats) Exercise Picture 1. Wide Stance Squats (Duck Squats)
Sets: 5Reps: 5
Day 2 - Plyometrics
Double Stair Jumps Exercise Picture 1. Double Stair Jumps
Sets: 5Reps: 5
Clap Push Up Exercise Picture 2. Clap Push Up
Sets: 5Reps: 5
Day 2 - Upper Body
Bench Press Exercise Picture 1. Bench Press
Sets: 5Reps: 5

With this log you will be able to print off as many sheets as required to track this workout.

2 Days a Week Workout for Strength Basics

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