Resistance Training

How to Weight Train if You Only Have Time for 2 Days a Week

By Beau Bachety on Nov 7, 2022 9:15:00 AM
4 Minutes Reading Time

 

Life can be hectic. We all have issues we are dealing with. Whether it's jobs, family issues, or breakups, sometimes life slaps you. It can be easy to push your fitness to the side.

The good news is that you can still put together an effective program only lifting twice weekly. I'll provide a sample plan in a second but first, let's talk about the 2 things to absolutely not do.

Endless cardio and body part splits.

If you do a bicep day and then a tricep day during the week and finish it off with a 1-hour jog, I can assure you that it probably will get you looking and feeling like crap.

Since we only have 2 days, we need to be smart with our chosen exercises. This means focusing on compound movements and targeting the whole body.

Going the full-body route will give us the best hormonal response and burn the most calories. Squats, deadlifts, presses, rows, and loaded carries will be the foundation of our program. Since we are short on time, we'll use a tri-set approach to move faster through the session, which you'll see laid out in a second.

To get some cardio, we'll toss in a HIIT session at the end of each weight training session that'll take 5 to 10 minutes.

Without further ado, here's the 2-day routine:

DAY 1

1A) Bulgarian Split Squat 4 sets of 5 on each side

1B) One Arm Dumbbell Press 4 sets of 8 on each side

1C) One Arm Dumbbell Row 4 sets of 10 on each side

Rest 45 seconds to 1 minute between each exercise and 1:30 between rounds. Complete 4 total rounds.

2A) Romanian Deadlift 3 sets of 10

2B) Hanging Leg Raises 3 sets max reps

2C) Push Ups 3 sets max reps

Rest 45 seconds to 1 minute between each exercise and 1:30 between rounds. Complete 3 total rounds.

3A) Lateral Raises 3 sets of 8-12 reps

3B) Hammer Curls 3 sets of 10-12 reps

No rest between sets and rounds.

Finisher: Incline Treadmill sprints for 10 minutes

-Sprint for 10 seconds and rest for 50 seconds for 10 rounds.

DAY 2

1A) Deadlift Variation (Conventional, Sumo, Trap Bar) 4 sets of 5-8 reps

1B) Lat Pulldowns 4 sets of 8-12 reps

1C) Incline Bench Press 4 sets of 6-8 reps

Rest 45 seconds to 1 minute between each exercise and 1:30 between rounds. Complete 4 total rounds.

2A) Goblet Squats 3 sets of 10 reps

2B) Face Pulls 3 sets of 15-20 reps

2C) Ab wheel rollouts 3 sets of 8-12 reps

Rest 45 seconds to 1 minute between each exercise and 1:30 between rounds. Complete 3 total rounds.

3A) Tricep Pushdowns 3 sets of 15 reps

3B) Reverse Fly 3 sets of 12 reps

Finisher: Tabata Jump Rope (20 seconds of rope skip, 10 seconds of rest for 8 rounds)

Do 1-2 total sets of this Tabata.

That's it. Nothing fancy. But it will get the job done. Each workout should take you 45 minutes to an hour. Don't use your lack of time as an excuse.

You can find time to squeeze in 2 days of 45 minutes, especially with how much better it will aid your quality of life.

Also, try to get as much low-intensity movement as possible throughout the day. Now enjoy and get to work!

How to Squat Like a Pro | Mind Pump

FREE Flat Tummy Guide

Download

Free Resources

Everything You Need to Know to Reach Your Fitness Goals

Learn More

Beau Bachety

Beau is a writer from Long Island NY. He graduated from Rutgers University in 2013 where he played Division 1 football. Beau began his career as a walk-on before eventually earning a full scholarship and starting role. He credits his passion for strength training and dedication in the weight room as the key to closing the gap between him and more talented players, and ultimately what allowed him to succeed at the D1 level. To this day, training remains a key pillar in his life, a daily non-negotiable… and he believes very few things are better for your physical, mental and emotional well being than “iron therapy”. He’s teaming up with the Mind Pump crew to spread the word to the masses on the life changing benefits of strength training.

Read more from the Mind Pump Blog

Have a question for us?

Feel free to send us an inquiry and allow up to 24 hours for a response.

Contact Us