At the moment I can only afford to get to the gym for 30 mins twice a week (I do other exercise like running etc). I was wondering if anyone could recommend a weights program that would be good for this schedule? I am very new to this (have not trained much before).
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Thread: Weights for 30 mins twice a week
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10-13-2013, 03:43 AM #1Registered User
- Join Date: Aug 2011
- Age: 49
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Weights for 30 mins twice a week
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10-13-2013, 05:14 AM #2
Upper body/lower body?
Compound movements...
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10-13-2013, 05:30 AM #3Registered User
- Join Date: Jun 2011
- Age: 37
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- Rep Power: 189
Routine aside, I'd try and gt there an hour a time
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10-13-2013, 09:56 AM #4Registered doer
- Join Date: Sep 2013
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Are you absolutely sure you can't get a 3rd day in? Anyway jump on a full body like stronglifts 5x5
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10-13-2013, 10:58 AM #5Endorphin Junkie
- Join Date: Jul 2013
- Location: London, Ohio, United States
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If you have that small amount of time, you'll need incredibly high intensity.
Follow my quest for 100,000 pull ups this year
https://docs.google.com/spreadsheet/ccc?key=0Asj9kQZoAthCdEwyN3JWdEE3cFdnOC1YcTRZR01kVVE#gid=0
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10-13-2013, 03:42 PM #6Registered User
- Join Date: Oct 2013
- Posts: 51
- Rep Power: 142
fullbodyworkouts 2times a week is best when you got so little time m8
3sets squats
1sets deadlift
3sets benchpress
2sets chinups
all heavy
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10-13-2013, 04:04 PM #7Registered User
- Join Date: Sep 2008
- Age: 48
- Posts: 521
- Rep Power: 203
Been down this route before, it's not hard. Did a Legs / upper / full program and it produced progressive results quite quickly for me
Did large reps for all exercises, 15-25 using perhaps 70% of normal weights to start with but I suppose if going heavy 8-12 would work, too. Did each exercise one straight after the other, no rest, going through them twice. If you really only have 2x sessions a week, try full body sessions. Also try mixing up the exercises a bit
Monday
Squat
Straight Leg Deadlift
DB Step-ups
Weighted crunches
Front Squats
Walking lunges
Reduced weight box squats
Calf raises
Weighted hyperextensions
Wednesday
Bench Press
Hammer Curls
Shoulder Press
Lateral raise
Preacher curl
Skullcrushers or dips
Bent over BB rows
One arm DB rows
DB flies or cable crossover
Friday
Squat
SLDL
Dips
Front Squat
Curls
Bent Over rows
Leg Press
Shoulder Press
DB Bench Press
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10-13-2013, 05:25 PM #8Futurama Fanboy
- Join Date: Dec 2010
- Posts: 6,847
- Rep Power: 4372
full body would be the way to go. and with only 2 days of lifting, i'd be sure to up the volume some.
or find a way to afford that 3rd day and get on a legit full body program.Powerlifter convert. Follow on instagram Sharpie_bendingbarbells
Most recent comp lifts: 405/305/475
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10-13-2013, 06:47 PM #9The BACKMAN
- Join Date: Aug 2005
- Location: District Of Columbia, United States
- Posts: 26,327
- Rep Power: 35173
I would do full-body twice, unless it's consecutive days. If so, do upper/lower split.
Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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10-13-2013, 07:41 PM #10
Day 1:
Squats: 3x8
Bench Press: 3x8
Bent Over Rows: 3x8
Day 2:
Deadlifts: 3x5
Pull ups or Lat Pull Downs: 3x8
Overhead Press: 3x8
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