2 Days per week Strength and Hypertrophy

Program for anyone looking to maintain or slowly build strength and size in 2 days per week. This includes squat, bench, OHP, deadlift, and weighted chin up training in the strength range + hypertrophy/isolation lifts done in a time efficient manner. The program heavily relies on agonist/antagonist and non-overlapping supersets to squeeze more work in less time. Drop sets and myo-reps are also used on isolation work to get more done in fewer sets. Use double progression on rep ranges to progress in reps then weight when you get to the top of the rep range.

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Week 6

Incline Curl (Dumbbell)

Skull Crusher (Dumbbell)

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