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Thread: Compressed 2-day Routine

  1. #1
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    Compressed 2-day Routine

    I have been doing Rippetoe's for about 2 months now, and have been thoroughly impressed with the results. Unfortunately, due to the Holiday's, moving, weddings, my job, etc; I do not have the time to stick to it like I have been. So, in lieu of Rippetoe's, I compressed the workout to 2 day's, trying to incorporate the same basic compound movements, with some auxillary work.

    Please make suggestions, please don't flame me for bailing on Rippetoe's after just 2 months. I will be back at it come mid-January. Thanks ahead of time.

    Day 1

    Squat 3X6
    Bent Over Rows (Overhand) 3X6
    OHP 3X6
    Bent Over Rows (Underhand) 3X6
    Machine Row 3X8
    Pullups 2X6
    Back Machine or Back Pulldown 3X6



    Day 2

    Squat 3X6
    Incline Bench 3X5
    Deadlift 3X5
    Flat Bench 3X5
    Cable Flies 4X8
    Weighted -Dips 3X8
    Tricep Pushdown 3X8

    If you guys have any more compound movements to replace ANYTHING that is isolation, I am more than happy to switch.

    Thanks again.
    Last edited by jpw204; 11-19-2008 at 12:24 PM.

  2. #2
    Senior Member Jorge Sanchez's Avatar
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    If I were you, I'd just stick to Rippetoe twice a week.

  3. #3
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    Not to be an ass. But, can you offer some constructive criticism as to why? Mark designed that program to be used when lifting 3 days a week, I don't see how it could be nearly as effective when you suddenly only lift 2/3's of the amount of time. I think adding some more compound movements would be beneficial, as well as giving myself an extra day in between lifting. Probably like a Monday/Thursday split.

  4. #4
    Senior Member Jorge Sanchez's Avatar
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    It won't be as effective, but you have less time - what do you expect?

    As far as what you've posted, don't bother doing under and overhand rows on the same day. It's also top-heavy. I'd swap one of the pulling movements from day 1 for a pushing movement in day 2. Maybe add SLDLs or GMs in place of one of the rows on day 1.

  5. #5
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    Quote Originally Posted by Jorge Sanchez View Post
    If I were you, I'd just stick to Rippetoe twice a week.
    I don't think Rippetoe would like someone sticking to him so much.

  6. #6
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    Quote Originally Posted by Jorge Sanchez View Post
    It won't be as effective, but you have less time - what do you expect?

    As far as what you've posted, don't bother doing under and overhand rows on the same day. It's also top-heavy. I'd swap one of the pulling movements from day 1 for a pushing movement in day 2. Maybe add SLDLs or GMs in place of one of the rows on day 1.
    I understand it won't be as effective, that's why I added a few lifts. Thanks for the suggestions. The only reason I did both over and under, is I feel the under really works my bi's and lower-back, while the over works most my upper back. I think I might rotate these 2 on a week to week.

  7. #7
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    compound movements

    I compressed the workout to 2 day's, trying to incorporate the same basic compound movements, with some auxillary work.

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