Muscle Building Workout

Tip #82: Limited Time To Lift? Build Muscle Working Out 2 Days Per Week

Written by Steve

Limited time to lift? Have no fear. You can build muscle while training only 2 days per week.

The following program should be performed with at least 2 days of complete rest in between each session. Here is a sample workout schedule:

  • Monday – Workout A
  • Thursday – Workout B

Workout A

  • Squats – 3-4 x 6-10
  • Bench Press – 3-4 x 6-10
  • Dumbbell Rows – 3 x 8-12
  • Still Leg Deadlift – 3 x 6-10
  • Skullcrushers – 3 x 8-12
  • EZ Bar Preacher Curl – 3 x 8-12
  • Dumbbell Shrugs – 3 x 8-12
  • Weighted Decline Sit Ups – 3 x 15-25

Workout B

  • Deadlifts – 3 x 5
  • Close Grip Bench Press – 3-4 x 6-10
  • Pull Ups – 3 x AMAP (As Many As Possible)
  • Seated Overhead Press – 3 x 6-10
  • Cable Tricep Extensions – 3 x 8-12
  • Dumbbell Curls – 3 x 8-12
  • Seated Calf Raises – 3 x 10-15
  • Planks – 3 x 60 Seconds

About the author

Steve

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