This is part two in my series about weightlifting. If you haven’t read part one yet, please read it for fundamental information: Weightlifting is the Most Effective Exercise.
I’m going to be sharing the most effective weightlifting routine for a two day per week commitment.
What I’m about to share targets every major muscle group in the body for maximum impact. Not only is this full body workout highly impactful, but it’s also low maintenance. It’s perfect for busy and packed schedules. This routine is balanced because you will get the greatest results with the least time commitment. You will be in and out of the gym in an hour and won’t be stuck there every day. Lastly, you won’t risk overtraining.
Today, I will give you the perfect routine for a two day per week commitment. In a future post, I will give the best workout routine for a three day per week commitment. Obviously, you will see greater results with three days per week. However, if you’re a beginner or haven’t worked out in a while, I’d highly recommend starting with this two day per week workout.
Here is the best workout for a two day per week commitment:
Do 4 sets of 10-15 reps for each exercise.
Take 30-60 second rests in between sets.
- Arnold press
- Chest press
- Lateral pull downs
- Smith machine squats
- Smith machine reverse lunges
- 20 minutes of high intensity cardio
Now you have the full routine. Here are some details on this workout:
- Do not compromise form for heavy weights. Use lighter weights with higher reps.
- Do drink a protein shake and eat a high protein meal within an hour of working out.
- Do not do this workout two days in a row. Have at least one rest day in between.
- Do take a week long break from the gym once every few months.
- Do not go into a calorie deficit while weightlifting. Eat enough nourishing foods.
In conclusion, this is the most effective full body, two day per week workout routine. I’ve personally developed and perfected this over the years. I’m saving you the guesswork as well as the trial and error for weightlifting. If you stick with this, you should begin seeing results within a month. Once you’ve mastered this, and if you have and third day to commit, my split routine will take you even further. I will drop this soon.