2 Day Strength Training Template for the Evergreen Athlete
This template is for the Evergreen Athlete who is Rebuilding, Refining, or Retaining their athleticism. It’s a template I have personally used myself. Each workout should be able to be competed within 35-50 minutes post warm up which makes it great for fitting into a busy schedule. Since it is only 2 days per week and under 50 minutes, its a minimal effective dose of volume. Meaning that it will leave your body and joints feeling good, but strength and muscle gains will be slow but steady. Which makes it the type of template that you could keep and tweak for life!
Structure
Each lift is broken into 4 blocks:
Strength & Power *this means multi-joint movements with reps in the 3-5 range
Strength & Hypertrophy *this means multi-joint movements with reps in the 6-8 range
Isolation: Lower & Core *this means single joint movements with reps in the 10-15 range
Isolation: Upper & Core *this means single joint movements with reps in the 10-15 range
Template
Day 1
Strength/Power Block
Squat Variation Strength
Vertical Jump Variation
Horizontal Press Variation
Strength/Hypertrophy Block
Hinge Pattern Variation
Vertical Pull Variation
Isolation Lower & Core Block
Hamstring or Glute Isolation Exercise
Core Stabilization
Core Rotation
Isolation Upper Push Block
Chest Exercise
Triceps Exercise
Front or Lateral Deltoid Exercise
Day 2
Strength/Power Block
Hinge Pattern Variation
Horizontal Jump Variation
Vertical Press Variation
Strength/Hypertrophy Block
Squat Pattern Variation
Horizontal Pull Variation
Isolation Lower & Core Block
Quad Isolation Variation
Core Stabilization
Core Flexion
Isolation Upper Pull Block
Lat Isolation
Biceps
Rear Delt or Rhomboids
Sample Training Week
Day 1
Strength/Power Block
Front Squat: 4x5
Box Jump: 4x3
DB Incline Press: 4x5
Strength/Hypertrophy Block
Barbell Single Leg RDL: 4x8
Chin Ups: 4x8 (make weighted if you can get 12+ with bodyweight)
Lower Isolation & Core Block
Prone Hamstring Curl Machine: 3x12
Plank Straight Leg Glute Fire: 3x60s
Split Stance Cable Rotation: 3x12ea
Upper Pull Isolation & Block
DB Flys: 3x12
Straight Bar Triceps Press Down: 3x12
DB Lateral Raise: 3x12
Day 2
Strength/Power Block
Trap Bar Deadlift: 4x5
Depth Drop Broad Jump: 4x3
Seated DB Military Press: 4x5
Strength/Hypertrophy Block
DB Split Squat: 4x8
T-Bar Landmine Row: 4x8
Lower Isolation & Core Block
Seated Single Leg Quad Extensions: 3x12ea
Split Stance Paloff Press: 3x12ea
Incline Sit Ups + Plate Press: 3x15
Isolation Upper Pull Block
DB Pull Overs: 3x12
Seated Reclined DB Hammer Curl: 3x12
Cable Face Pulls: 3x15
Summary
With only two days per week you can’t fit everything in. But the good news is that this could be tweaked in a thousand different ways to meet your specific needs. Don’t feel the need for the upper body isolation work? No problem, add another upper exercise into the Strength/Hypertrophy block and replace the Isolation Upper Block with more of what you need. Want some more multi-joint movements for the lower body? Add it into the Strength/Hypertrophy Block for a tri-set or swap it for the lower isolation exercise.
Not sure how to adapt this into your current training structure or specific needs?. I’m happy to help: alex@evergreen-performance.com
Cheers - Al