You can ONLY train 2 x a week (full routine)

[Scheereddzz]

🏋️‍️ Busy schedule? No worries at all!

If you find yourself able to hit the gym only twice a week, That’s plenty.

Here’s an amazing routine that will help you maintain your strength and fitness levels on a busy schedule:

Day 1: Focus on Squats to engage and work your legs, and core muscles. Incorporate Bench Press to target the chest, shoulders, and triceps effectively. Include Bent-over Rows to give your back the attention it deserves.

Day 2: Start with Deadlifts to activate and strengthen the posterior chain. Add Overhead Pressing to work the shoulders and triceps. Conclude with Pull-ups to hone in on the back muscles and help decompress the spine.

💪 These compound lifts ensure that you stay strong and fit, even when your schedule is tight and time is limited.

Ready to jumpstart your fitness journey?

Click the link in my bio & I'll send you my FREE Fitness Guide

[___________________]

I would also recommend throwing weighted dips in as well. Aside from pull ups, they are the best upper body exercise.

[Pishlle]

Im a big time compound advocate. Biceps: chinups,
Triceps: dips,
Chest: incline bench
Legs: squats,
Back: deadlifts and wide grip pullups
Abs: Ab roller and 360° windshield wipers

[Tony_Sab]

I'd also add lateral raises since they can elevate a physique so much.

[ElBoyoElectronico]

No kidding, this is the basic workout routine I have been sticking to for about 15 years. There were times when work was very taxing, or when becoming a father made it difficult to work out or when injuries were keeping me from progressing, but sticking to these basic movements has held me in good shape all over those years. I would sometimes mix in short kettlebell sessions on rest days or add some leg or arm isolation movements at the end of the fullbody session, but this plan really is absolutely perfect for building a strong base.

[GoofballLOL]

Day 1:
Back squat
Log OHP
Deadlift
Barbell Rows

Day 2:
Sandbag carry
Atlas stone to shoulder
Zercher squat
Pull-ups

[girogabrielyedra]

The most implementable session I've seen❤

[Pentenfi]

I'd add lateral raises and maybe some isolation exercises for arms.
Also, I would switch some super demanding exercises (bent over rows, overhead press) for exercises that are less taxing on the nervous system, since you are soing heavy compounds already.

[Attemptingbetter]

I think he did the opening seriously and was not being sarcastic at all 😂

[dturpin]

Agreed. Change the grip to do chin-up for a set or 2

[multiworse_]

Bro back twitched like it's alive

[steadyrow]

Thats a really solid compound lift routine

[jeefboiii]

With that flat bench you'll hit a lot of costal fibers, so it would make sense to change the overhead for an incline press, that way, you get more clavicular fibers leverage and the delts also

[iridescent]

If you want a little more biceps you could always do chin ups instead. Neutral grip is probably better in terms of less joint issues though.

[Xarcturuse]

I do 3 times per week. I was doing twice per week but i’ve changed it recently. My routine like as below,

Dumbbell Shoulder Press x3
Lateral Raise x3

Squat x3
Lung or Leg Extension x3

Incline Dumbbell Press x3
Flat Dumbbell Press x3

Lat Pull-down x3
Barbell Row or Cable Row x3

Triceps Pushdown x3

Barbell Curl x3

Cable Crunch x3

[biggbear]

Going to experiment with this as a 4x/week. Day 1, day 2, rest, day 1, day 2.
Switching Bent over row with a cable row

[krisania]

2x a week is pretty good at building strength for some reason, i guess that coulb be because you are fully recovered from your previous workout, i really enjoy 3x a week, but i always feel like i can't do 100% if i did heavy squats on monday i can't do heavy deadlifts on wednesday, so for me the 1 on 2 off formula works better. also i'm experimenting with two main options right now we'll see how it works. The first one being day 1: squat ramping sets to a heavy top set, Bench press volume workout like 3-5x8-10 reps, barbell rows/chinups/whatever, maybe some tricep isolation work at the end. Day 2, Deadlift ramping sets to a heavy top set and volume ohp, chins/rows/whatever, and day 3 is day 1 again but switched with ramping sets to a heavy bench, and volume squat etc.
And option 2 would be a bit more intense/workout like
Squat ramping up to a heavy top set, followed by 3 sets of lighter load/higher reps, bench press ramping up to a top set followed by 3 lighter sets etc...not sure which one will work out better, but i have a feeling it's gonna be the first option.

[rpshmuck]

Thank you! I train martial arts during the week and have found it basically impossible to do my old gym split. Haven’t really been lifting much for the past 2 years, just training and then hitting the gym on weekends occasionally. This would be a great addition to my routine!

[nexustradinginstitution]

I train 3x a week cause i got 3x boxing practice. But in the gym the 3 days consist of

1 day for Only legs lower back and abs.
2nd day this one is intense.
I go Shoulder, chest, shoulder again, biceps, chest again, triceps, biceps again upper back, triceps and upper back again. (3-5 hrs)
3rd day i go target all the small muscles.

[inspector]

I am gone to work 12-14 hours every day 5 days a week. So I get up early and do a very abbreviated 10-15 minute workout on my work days...this could include jumprope and shadow boxing circuit, or bodyweight exercise circuit, or a burpee circuit or even blasting one body part non stop for 10 minutes...then in the evening I will go for a walk or bike ride or do a whole body workout for a half hour or so. On days off I do much longer workouts, usually whole body or longer walks or bike rides. I am 60 and not giving up!