The Two Exercise a Day Program

I have been talking to a few people about this new program I have been working out so I will give as much detail to this program as possible here. The premise is simple: you will perform two exercises a day and complete six training sessions a week. The plan goes as follows:

Monday
Squat: 12 sets x 2 reps. On this day I am working with lighter loads and completing the rep at a high speed 
KB Single Arm Clean & Press: I perform ladders on these days and will outline the progression below 
Tuesday
Chinups: Currently, I do 55 reps a session, using a 10-9-8-7-6-5-4-3-2-1 countdown. 
Track Workout: I have this routine outlined separately. It is tough and burns fat like a mofo!
Wednesday
KB Swings: I follow a 10-15-25-50 rep scheme. Progression below
Turkish Getups: Progression below
Thursday
Deadlift: Work up to a 1RM on these days. This exercise changes every two weeks so we don't get burned out. Some other exercises used on this day are good mornings for a 3RM, back squats, and front squats. I stole this idea from the Westside Barbell program
TRX Rows: 5 sets of 12 reps
Friday
KB Single Arm Clean & Press: I perform ladders on these days and will outline the progression below
Loaded Carry: Pick up, push, pull or carry a heavy weight for 200 yards. 
Saturday
Fat Grip Pullups: I follow a 2-3-5 ladder rep scheme. Each week, I add a ladder. Once I get to five ladders, I add additional resistance.
Hill Workout: This is a natural progression, similar to how the track routine progresses. 

KB Single Arm Clean & Press Ladder: 
Week One: Perform 1 rep, 2 reps, and 3 reps on each arm. That is one ladder. Each session you add one ladder. So, on session two, you perform 1-2-3-1-2-3 for 12 total reps on each side. Once you are able to complete five ladders of 1-2-3, you will start back at one ladder and add a fourth rep. On session six, you will perform a ladder of 1-2-3-4. When you complete 1-2-3-4 for 5 rounds then you will add an additional rep and start back at one ladder of 1-2-3-4-5. The goal is to complete that for 5 rounds. It takes awhile to complete 5 ladders of 1-2-3-4-5 but I have seen an incredible strength increase during the process. 

KB Swing Progression:
Session 1: 10-15-25-50
Session 2: 10-15-25-50 move up in weight and do an additional 10 reps
Session 3: 10-15-25-50; Move up in weight and do an additional 10-15 reps
Session 4: 10-15-25-50; Move up in weight and do an additional 10-15-25 reps
Session 5: 10-15-25-50; Move up in weight and do an additional 10-15-25-50 reps
I hope you see the pattern here...Continue moving up in weight until you complete 300 swings in a session

Turkish Getup Progression
Session 1: 1 rep each side
Session 2: 1 rep each side, then two reps each side for 3 total
Session 3: 1 rep each side, two reps each side, then three reps each side for 6 total
Session 4: 1-2-3-4 reps each side for 10 total
Session 5: 1-2-3-4-5 reps each side for 15 total


Now, this does not look like much when you first get going but as you progress through, the volume adds up. There is a natural "de-loading" that occurs when you start the ladders back over at one for the clean & press. As you can see, I have no horizontal pressing (bench press) in here. I have done tons of that growing up and in recent years that during this little phase of training, I am taking a little break from it. I do add some pushups into the warmup so I am not totally ignoring that movement pattern. Some days, you are going to want to do more than what the day calls for. You can always combine two days in one, perform two sessions in one day, etc. Just make sure you crank the weights up and make an honest effort to get stronger in each and every exercise you do. Combine that with the high-intensity track and hill workouts and you have a pretty grueling training program. For more details, contact me at [email protected]!

Chris Fluck