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
Tuesday
Workoukt B
Wednesday 
Rest (Cardio Optional)
Thursday
Workout A
Friday
Workoukt B
Saturday
Rest (Cardio Optional)
Sunday
Rest

The Workout

Day 1 Monday - Workout A

Muscle Group
Exercise
Sets And Reps
Chest
3 x failure
Quadriceps
5 x 5 reps
Chest
5 x 5 reps
Back
5 x 5 reps
Biceps
3 x 21's
Notes

 

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
3 x failure
Quadriceps
5 x 5 reps
Shoulders
5 x 5 reps
Back
5 x 5 reps
Biceps
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.

Download Training logs and Nutrition Logs here.

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.