Two and two

For people that can only make it to the gym 2 times per week and dont have too much time, but will find the time and determination to train two extra days at home for 15 to 20 mins in the evening or morning.

Program works with RPE, so it takes some self regulation. Also watch out to not overtrain, cause that could happen for the trizeps and upper chest. If you´re not too advanced, it could be quite taxing.

I use quite some supersetting, but that´s just to keep the workouts even shorter.

Days are recommendations for breaks and are build so that you train day three on the weekend. You can switch them however you like to other weekdays, tho.

Start the first week slow, if you havent trained for some time and add weight, as you progress throught the weeks.

If your progress starts stagnating or you feel too tired, do a rest week.

Program lacks some back exercises, which i can´t do atm due to backproblems. You can add some rows on day 1 and 3 if you like (40 - 60 reps).

Disclaimer: 
I´m no certified trainer or anything ~yet~ gains are not guaranteed, but it works just fine for me.

Have fun and take care. 

~Daniel

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Farmer's Walk (Weighted)

High Bar Squat (Barbell)

Tuesday

This day is for at home. Try to get 90 pushups. If you can´t it´s ok, but go all out.

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