A Simple & Effective 2 Day Training Template for Rebuilding Strength & Muscle Mass

This is a 2 day, full body training structure i’ve been using with one of my everyday athletes recently that has lead to continuous strength gains along with retaining and increasing muscle mass. She’s been training with me for over year before starting on this template and falls in the “REBUILDING” phase of the training structure. Each muscle group or movement pattern is getting around 8-10 sets per week. A1/A2 is a strength emphasis with the aim of progressing load each week. B & C is a hypertrophy emphasis with the aim of progressing overall volume by adding reps or adding weight once max reps have been achieved with a given load.

day 1

A1. Hinge | 5 sets | 8, 8, 5, 5, 3

A2. Horizontal Press | 5 Sets | 8, 8, 6, 6, 4

B1. Single Leg Squat Variation | 4 Sets | 8-12 reps

B2. Vertical Pull | 4 Sets | 8-12 reps

B3. Hamstrings |4 sets | 10-15 reps

B4. Triceps | 4 sets | 10-15 reps

C1. Shoulders (Delts) | 4 sets | 10-15 reps

C2. Core (Rotation )

C3. Core (Stablization)

Day 2

A1. Squat | 5 sets | 8, 8, 5, 5, 3

A2. Horizontal Row | 5 Sets | 10, 10, 8, 8, 6

B1. Hinge | 4 Sets | 8-12 reps

B2. Vertical Press | 4 Sets | 8-12 reps

B3. Quads |4 sets | 10-15 reps

B4. Biceps | 4 sets | 10-15 reps

C1. Shoulders (Rotator Cuff) | 4 sets | 10-15 reps

C2. Core (Flexion/Extension)

C3. Core (Stablization)

You could run this same training split with the same exercises for 4-6 weeks and then make some simple tweaks to keep progressing for another 4-6 week training block.There are hundreds of different ways to tweak this template to keep making progress. But its a simple template so keep the tweaks simple and specific to yourself or your athletes.

If you’re interested in adopting this yourself and want help ironing out the details, just shoot me an email (alex@evergreen-performace.com) and i’m more than happy to help!

Cheers - Alex