I’ve been hitting the gym 3 times a week for about two years now and seen pretty good results. Well, life happened and I can’t really find the time for that anymore, so I’m trying to adapt my routine for twice a week. Was wondering if anybody has an opinion on it.
For most of my fitness journey I’ve been doing GZCLP with variation exercises for tier 2 and the rep range for tier 1 modified to 3x5, then 3x4, then 3x3, because who even has the time to do 10 sets of 1 rep? Now that I will only be going to the gym twice a week my genius idea is the smash the 4 GZCLP days into 2, while following a similar progression scheme to the original. Something like this:
Day 1:
- T1 Barbell squat
- T1 Overhead press
- T2 Romanian deadlift
- T2 Incline dumbbell bench press
- T3 Lat pulldown
Day 2:
- T1 Deadlift
- T1 Barbell bench press
- T2 Split squats
- T2 Dumbbell shoulder press
- T3 Lat pulldown
So far I’ve done one week of this and feeling ok. I tried to superset the T2 lifts, but the general fatigue is getting a bit too much that way so I’ll probably stop. Any thoughts on what I can change or do you guys think this is a balanced enough workout?
I’ve been doing two “T1” lifts per workout, 2 workouts per week, for about 4 or 5 months now. I have a bench/squat day and a OHP/deadlift day. I also do barbell rows on the bench day and pull ups on the deadlift day, and a few other accessories.
I also do 2 cardio days per week, and sometimes a stretching/mobility day on top of that.
I haven’t gained much in the past few months but I also don’t think I’ve lost much strength since September (when I tested myself at 1100 lbs/500 kg on my powerlifting total between squat/bench/deadlift) while I’ve focused on other fitness goals besides strength.
It seems like a good routine for me, and I like doing the same thing every week.