2 Day Full Body Gym Program

Day 1	Day 2
STRENGTH 1. Squat Warm Up / Movement Prep Start a timer. - On 0:00 complete 5 reps Barbell Back Squat (5 RIR) - On 3:00 complete 5 reps Barbell Back Squat (3 RIR) - On 6:00 complete 5 reps Barbell Back Squat (1 RIR) *Choose a weight for the first set that allows for 5 reps with 5 reps in reserve (RIR). Increase weight each set while maintaining chosen technique 2. Bench Press Warm Up / Movement Prep Start a timer. - On 0:00 complete 5 reps Barbell Bench Press (3 RIR) - On 3:00 complete 5 reps Barbell Bench Press (2 RIR) - On 6:00 complete 5 reps Barbell Bench Press (1 RIR) *Choose a weight for the first set that allows for 5 reps with 3 reps in reserve (RIR). Increase weight each set while maintaining chosen technique	STRENGTH 1. Deadlift Warm Up / Movement Prep Start a timer. - On 0:00 complete 5 reps Barbell Deadlift (5 RIR) - On 3:00 complete 5 reps Barbell Deadlift (3 RIR) - On 6:00 complete 5 reps Barbell Deadlift (1 RIR) *Choose a weight for the first set that allows for 5 reps with 5 reps in reserve (RIR). Increase weight each set while maintaining chosen technique 2. Pull Ups Warm Up / Movement Prep Start a timer. - On 0:00 complete 5 reps Pull Ups (3 RIR) - On 3:00 complete 5 reps Pull Ups (2 RIR) - On 6:00 complete 5 reps Pull Ups (1 RIR) * Choose a resistance for the first set that allows for 5 reps with 3 reps in reserve (RIR). Use a resistance band for assistance if necessary. Increase resistance / decrease assistance each set while maintaining chosen technique.
HYPERTROPHY 3. Lat Pull Down / Seated Row Movement Prep Start a timer. - On 0:00 complete 15 reps (1 to 2 RIR) - On 2:00 complete 12 reps (1 to 2 RIR) - On 4:00 complete 10 reps (1 to 2 RIR) - On 6:00 complete 8 reps (1 to 2 RIR) *Increase weight each set.	HYPERTROPHY 3. Chest Press / Shoulder Press Movement Prep Start a timer. - On 0:00 complete 15 reps (1 to 2 RIR) - On 2:00 complete 12 reps (1 to 2 RIR) - On 4:00 complete 10 reps (1 to 2 RIR) - On 6:00 complete 8 reps (1 to 2 RIR) *Increase weight each set.
CARDIO 4. Machine Cardio (row, ski erg, treadmill etc) Movement Prep Start a timer. Complete 3 rounds of: - 1 minute easy/medium effort - 1 minute hard effort Finish with 1 minute easy/medium effort	CARDIO 4. Machine Cardio (row, ski erg, treadmill etc) Movement Prep Start a timer. Complete 3 rounds of: - 1 minute easy/medium effort - 30 seconds max effort - 30 seconds rest Finish with 1 minute easy/medium effort

* Allow at least 2 days between Day 1 and Day 2 workouts (eg. Mon/Fri)