training only twice a week?

[wolf116]

Hey guys, I'm getting back into training but only want to train twice a week ATM.

Has anyone here had any experience with this?
What should I do?

An upper, lower split?

two whole body workouts?

Anyone have any links to 2 day programs

thanks

 

[dispatch]

Hey wolf - I'm currently working a two day a week spilt, one day heavy squats the other heavy deads and it seems to be working well in terms of setting PRs, no doubt it'll help you get back to your best due to the longer recovery time.

I'd also like to see some programs if anyone has anything.

 

[wolf116]

I got this one off Iron Addict

Day One:

Dips or Bench Press 2-3 x 6-8
Incline Press, or incline Fly 2 x 10-12
Military Press, Or Hammer Shoulder Press 2-3 x 6-8
Tricep (skull crushers) Extensions or Tricep Pushdowns 2-3 x 10-12
Heavy Abs 3 x 10

Day Two:

Pull-Up 3 sets to failure
Barbell Row 2-3 x 8
EZ-Bar Or Dumbell Curl 1-2 x 10
Squats 2 x 10 (I'll be doing leg press or 3 x 5 front squat. My anatomy doesn't let me back squat)
Deadlifts, or Stiff-Legged Deadlift 1 x 10

Is it strange that deadlifts are last on the list on day two. Don't you want to be fresh for DL's

I'll be training Monday and Thursday

 

[dispatch]

that's not bad hey. might give that a go.

 

[wolf116]

I like your idea better dispatch, somthing like.

Monday
Deadlift
chinups

Thursday
Squat
incline press
dips