Hey! Hope you're having an amazing Thursday ,Sept.19 so far. Let's discuss a 2 day a week strength training program for those people that are sooooo busy. Also let's discuss the days of rest you need to be able to perform and recover to your best ability.
Okay so starting with the workout program. I workout M-W boxing in the evenings. This means I work with my legs, shoulders, shoulders, shoulders, abs, and cardio. These days are for mastering my skills. I decide to implement a 2 day a week weightlifting regimen to increase muscle size, help burn more calories for weight loss, and increase strength. I want to be a heavy puncher in the ring. So I developed the best 2 day regimen to create the best results.
Day 1: Upper Body
Bench Press: 4 sets: 15, 12, 10, 10.
Deadlifts: 4 sets: 15, 12, 10, 10.
DB (Dumbells) Bicep Curls: 4 sets: 12-15
Overhead Press (OHP): 4 sets: 12-15
Push-Ups: 3 sets: Until Failure
Lat Pull Downs: 3 sets: 12
Lat Pull Downs (Reverse Grip): 3 sets: 12
Jump Rope: 15 minutes
Day 2: Lower Body
Squats: 4 sets: 15, 15, 12, 12.
Hack Squats (Inner Stance): 4 sets: 10
Leg Press (inner stance): 4 sets: 12
90 Degree Sit-ups: 3 sets: 30 sit-ups
Ab Roller: 3 sets: 15 reps
Plank Shoulder Touches: 3 sets: 1:00
Lunges: 3 sets: 1:00
Goblet Squats: 3 sets: 10
Jump Rope: 10 min
Rest! Okay lets talk rest. I was finding my muscles to be very sore from 2x a day workouts, 5x a week. My shoulders were fried. I then found I couldn't fight properly in the ring. My arms were too heavy and I got tired FAST. I only took 1 day off from the gym thinking it was enough. I did so much weightlifting and then boxing. So I hit the reset button. I cut back on the workouts and implemented the 2 day a week weightlifting program. I rest 2 days a week, BUT I am not hitting the gym/weights as frequent. Im overlooking a more strict diet, 5 workouts a week, and proper resting techniques to ensure proper recovery. The muscle need 2 days in between to recover fully. Choose your days you rest then schedule around that.
Tuesday: Fight Day
Thursday: Upper Body
Saturday: Lower Body Day
Sunday: Rest/ Yoga