2 Day Alternating Power and Strength Workout

The following routine is an alternating two day split body part training style. This is a two day on one day off format.

Routine Type 2 day alternating workout routine. 4 day on 3 days off - 4 workouts per week.
Duration Ongoing
Level Intermediate
Purpose Strength and Power
Target For individuals looking to boost strength levels

Workout Schedule

Monday Workout A
Workoukt B
Rest (Cardio Optional)
Workout A
Friday Workoukt B
Rest (Cardio Optional)
Sunday Rest

The Workout

Day 1 Monday - Workout A
Muscle Group Exercise Sets And Reps
Chest Push Ups 3 x failure
Quadriceps Squats 5 x 5 reps
Chest Bench Press 5 x 5 reps
Back Bent Over Row 5 x 5 reps
Biceps Barbell Curl 3 x 21's

21's is an advanced technique in which you perform the movement in 3 parts. Perform 7 repetitions using the bottom 1/2 of the movement, another 7 using the top part of the movement and another 7 using the full range of motion (bottom to top). See this page for more info.

Day 2 Tuesday - Workout B
Muscle Group Exercise Sets And Reps
Back Chin Ups 3 x failure
Quadriceps Squats 5 x 5 reps
Shoulders Barbell Press 5 x 5 reps
Back Deadlift 5 x 5 reps
Biceps Triceps Extensions 5 x 5 reps

Workout submitted by Tom.

*Editors Note. This routine uses a technique called the "5 x 5". It uses 5 sets of 5 reps either using a weight progression or keeping the weight constant. This type of routine is meant to build raw power. Since this type of routine is hard on the connective tissues such as tendons, joints and ligaments, use it for 8 to 12 weeks and take a 2 week break. For more information about this technique, see this page here.

In addition, you feel you need an extra day off between workouts, by all means take it. You can adjust the schedule so it becomes a 1 on 1 off format.

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