Training program twice a week - three options

When you are busy, or the gym is located far from home, it is inconvenient to visit the fitness 3-5 times a week. A training program for 2 days a week comes to the rescue.

Training program twice a week - three options

What you can achieve by doing twice a week

Become slimmer

A two-day training program will help solve the issue of losing weight. If you follow the correct diet, this schedule is acceptable.

We want to warn that such a frequency of training is not the best for losing body fat, the process of losing weight will be slow.

But you can do it in pleasure, because two-time training will not take much time.

Gain weight

Weight training is also acceptable twice a week. This is a very convenient option for those whose muscles recover for a long time.

Typically, such athletes do not have enough 36-48 hours to rest, they need up to three days between classes. Here 2 workouts a week and help out.

For strength exercises this is the best option - you can relax and restore muscles for a long time.

Keep fit

In the gym, training 2 times a week will help keep the body in a fit shape. This is the optimal schedule to achieve this goal.

Little time is spent, excess fat accumulates slowly or is not stored at all (depends on proper nutrition).

Why you should not do less often

Let's be honest.

Once a week you can ski, walk in the park, swim in the pool, visit the bathhouse and sauna. One-time you can do everything that does not require constant maintenance and consolidation of the results.

If you want to learn how to swim fast, you need to practice more often. Occupation once a week is suitable only for relaxation and recreation. But training in this mode is not done.

Therefore, to achieve any of the three above goals, you need a training program 2 times a week.

To maintain muscle tone, they need to be worked out with a frequency of 24-72 hours. Once a week, only very heavy loads can be given, for example, deadlift with dead weight. But this does not mean that it is impossible to train the lower back and legs for a week after traction. Quite the opposite - it is necessary, but with different exercises.

Keep in mind that hard training for some muscle group should be done 1 time per week. Exceptions are cases when the athlete’s muscles quickly recover and adapt to the load.

However, it is undesirable to combine deadlift and squats on the same day, if we talk about two-day training.

Training programs

Each goal will make its own adjustments to the program. Two workouts per week should be capacious to cover all muscle groups.

At the same time, you need to try to think through the scheme of classes so as not to increase the duration of a one-time visit to the gym.

Preparation of the program should be carried out by an experienced athlete who is familiar with the anatomy and physiology, as well as perfectly understanding the technique for performing most exercises.

Recall that for training twice a week, the program should be optimally capacious. We show on specific examples how to use this feature of a two-day training.

Slimming program

A set of exercises for losing weight will look like this:

Day 1

  1. Cardio - 15-20 minutes at an average pace, at the end (last 3-4 minutes), perform one interval (maximum acceleration for 20-30 seconds).

    Then restore rhythm and breathing for 2-3 minutes, only then stop completely.

  2. Leg press in the simulator - 3 sets of 15 times with a small weight. You should feel heaviness, but also have a reserve of strength for 15 or more repetitions. We do it fast.
  3. Hyperextension - 2 sets of 20 times.

  4. Lunges with dumbbells - 3 sets of 15 times (it should be hard, but with a margin of strength).
  5. Breeding dumbbells lying on a horizontal bench - 3 to 15 times.
  6. Bending the arms with dumbbells while standing with supination - 2 to 15 times.
  7. Sitting dumbbell bench press - 2 to 20 times with light weight.
  8. Circular workout for the press: 10 twists on the mat; 10 uplifts in the hanging; 10 twists in a Turkish chair; 10 leg raises.

    At the last lift in the last exercise, we freeze in the "legs above the floor" position and hold on for 30 seconds. We rest for 60 seconds and repeat the circle on the press. We do 2-3 circles.

Between sets in other exercises you need to rest for no more than 60 seconds, watch the time. Finish your workout with a small stretch of the large muscles (lower back, legs).

Day 2

  1. Cardio - 20 minutes at an average pace, in the end acceleration by 2-3 minutes, but not to the maximum. Accelerate to 13-16 km / h and keep this speed for 2-3 minutes.
  2. Leg extension in the simulator - 2 sets of 15 times, the third approach to the state of burning in the muscles. When this sensation comes, do another 10 repetitions.
  3. Romanian or deadlift - 3 sets of 15 times with a barbell or dumbbells.

  4. Squats plie (for girls) or leg press (for men) - 2 to 20 times.
  5. Chest press in a hummer or bench dumbbell bench press - 3 sets of 15 times.
  6. Crossover in the block simulator on the bottom of the chest.
  7. Extending the arms on the block in the superset with bending the arms with a barbell or dumbbells (small weights) - 3 approaches for each exercise in 15 repetitions.
  8. The final cardio workout is 10-15 minutes at a slow pace.

    Your task is to sweat, stretch your tense muscles and prepare your body for a shower.

Limit yourself in calories, do not eat at night, less carbohydrates, more protein.

Program for gaining mass

The program for training for gaining muscle mass is more suitable for men. It will be difficult for women without exogenous testosterone to gain muscle:

Day 1

  1. Cardio - 5-7 minutes.The task is to withdraw the heart by 140 beats per minute, gradually reduce the rhythm to 90-100 beats per minute.

  2. Hyperextension - 2 to 15.
  3. Leg press or deadlift (the first week we do the bench press, the second - deadlift).
  4. Bench press - 5 sets of 5-6 reps each. Weights are failing.
  5. Bench press in a hammer or bench press at an angle of 30 degrees (alternating every week).

  6. Bench press sitting or work on the shoulders in a hammer.
  7. Lifting the barbell to the biceps - 3 to 8.
  8. Lifting the legs from the dumbbell in the hang on the press (legs bent at the knees) - 3 sets of 8-10 times to failure.
  9. Stretching on the mat.

Day 2

  1. Cardio - 5-7 minutes according to the plan of the first day.

  2. Squats with a barbell - 5 to 5-6 times.
  3. Leg press - 3 8-10 times.
  4. Bench press - 5 to 5-6 times.
  5. Extension of arms in a block simulator according to the type of ladder - 12 times, 10, 8, 6, 4 (maximum weights).
  6. Thrust of the upper block to the chest with a narrow grip - 3 8-10 times.

  7. T-bar thrust - 3 sets of 6-8 times.
  8. Bending the arms with dumbbells of the type of "hammer" standing - 3 to 10 times.

The training program for gaining muscle mass should be optimized so that you give all your best. It is imperative that all your muscle groups receive a failure load.

A load is considered a failure, after which you are no longer able to raise the working weight even once during a workout.

This weight is not so easy to determine. Personal experience and your own feelings will help you.

For example, if you did 8 repetitions in the first approach and dropped the barbell at 5 or 6 in the second, the weight is great for you. On the contrary, if after 8 repetitions you feel that you will do another 2-3 repetitions - the weight is light. Through trial and error, you will find the best option for yourself.

Fitness program

It’s not necessary to visit the gym for a great purpose. You can just keep yourself in good shape:

Day 1

  1. Cardio - 10 minutes at an average pace.
  2. Squats with a barbell - 3 sets of 10 times with a comfortable weight.
  3. Hyperextension - 3 to 15 times.
  4. Flexion and extension of the legs in the simulator superset - 2 sets of 10 repetitions for each exercise.

  5. Pullups - 3 times N times, where N - as many times as you can do in pure technique.
  6. Flexion and extension of the arms with dumbbells in the superset - 2 sets of 10 repetitions for each.
  7. Raising the legs in the hang - 3 to 12 times.
  8. Stretch.

Day 2

  1. Cardio - 10 minutes at an average pace.

  2. Bench press - 3 to 10 times.
  3. Hands with dumbbells at an angle of 30 degrees - 3 to 10 times.
  4. Leg press - 3 to 10 times with heavy weight.
  5. Thrust of the bar to the lower back in an inclination.
  6. Hyperextension - 3 to 15.

  7. Twists in the Roman chair - 3 to 12-15 times.
  8. Stretch.

What else to do


Crossfit can be practiced twice a week - this is the best mode.On the first training day, for example, you clog your legs and shoulders. And in the second - arms, back and chest.

Recall that in crossfit training is a circular type, and the intensity is more suitable for burning fat. In addition, there are many contraindications for this type of fitness.


To increase the running performance, it is quite reasonable to practice running in such a volume. You can jog for 30-40 minutes, alternating between intense short-term running and jogging (in other words, interval running).



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