Workout of the Week
February 23, 2021 • 29 min read
Topic: What Is the Optimal Workout for Twice-Weekly Muscle Group Training?
The Question
With adequate nutrition, rest, and supplementation, sufficient recovery can be achieved to enable twice-weekly training of each muscle group.
What constitutes the best workout for training each muscle group twice weekly? Provide specificity: exercises, sets, reps, etc.
When training each muscle group twice weekly, how many weekly weight training sessions are ideal?
How does twice-weekly muscle group training compare to once-weekly training—superior or inferior? Why?
The Winners
Aussie LTD (1st Place)
RC26 (2nd Place)
stonecoldtruth (3rd Place)
TUnit (3rd Place)
1st Place: Aussie LTD
With proper nutrition, rest, and supplementation, twice-weekly muscle group training is feasible—and can match or exceed the results of conventional once-weekly routines. Success depends on integrating frequency, volume, and exercise selection strategically. Below is a breakdown of evidence-based routines and principles.
Part 1: Optimal Twice-Weekly Workouts
A. Intensive 6-Day Mass-Building Routine
Split: Push/Pull/Legs
Frequency: 6 days/week
Volume: Moderate
Workout Duration: 45–60 minutes
- Monday (Chest/Delts/Triceps – Workout A):
Incline dumbbell press (2x6–8), Dips (2x6–8), Machine bench press (2x6–8), Dumbbell flyes (2x6–8), Seated overhead press (2x6–8), Tricep pressdowns (2x6–8), Smith-machine upright rows (2x6–8), One-arm dumbbell overhead extensions (2x6–8), Side dumbbell laterals (2x6–8).
- Tuesday (Legs – Workout A):
ATG squats (3x6–8), Stiff-legged deadlifts (2x6–8), Leg extensions (2x6–8), Lying leg curls (2x6–8), Smith-machine lunges (2x6–8), Machine calf raises (2x6–8), Seated calf raises (2x6–8), Seated calf raises (1x6–8).
- Wednesday (Back/Biceps/Forearms – Workout A):
Deadlifts (2x4–8), Incline dumbbell rows (2x6–8), Lat pulldowns (2x6–8), Seated cable rows (2x6–8), Hyperextensions (2x6–8), EZ bar curls (2x6–8), Incline curls (2x6–8), Dumbbell preacher curls (2x6–8), Dumbbell wrist curls (1x6–8), Dumbbell wrist extensions (1x6–8).
Thursday: Rest
Friday (Chest/Delts/Triceps – Workout B):
Incline Smith-machine press (2x10–12), Dumbbell pullovers (2x10–12), Flat dumbbell press (2x10–12), Cable crossovers (2x10–12), Seated barbell overhead press (2x10–12), EZ bar lying tricep extension (2x10–12), Seated cable rear delt rows (2x10–12), Reverse-grip two-arm cable pressdowns (2x10–12), Cable side-laterals (2x10–12).
- Saturday (Legs – Workout B):
Front barbell squats (3x10–12), Stiff-legged deadlifts (2x10–12), One-leg extensions (2x10–12), Seated leg curls (2x10–12), Split-squats (2x10–12), Donkey calf raises (2x10–12), Hack machine calf raises (2x10–12), Seated calf raises (1x10–12).
- Sunday (Back/Biceps/Forearms – Workout B):
Deadlifts (2x8–10), Machine rows (2x10–12), Wide-grip chin-ups (2x8), One-arm rows (2x10–12), Lying torso raise (2x12–15), Seated alternating dumbbell curls (2x12–15), Concentration curls (2x12–15), Cable one-arm curls (2x12–15), Cable wrist curls (1x12–15), Wrist extensions (1x12–15).
Program Notes:
Designed for advanced lifters, this 3-day split (repeated twice weekly) uses varied rep ranges (6–8 for strength, 10–12 for hypertrophy) and exercise rotation to avoid overtraining. Sets per workout (16–18) balance stimulus and recovery.
B. 4-Day Upper/Lower Split
Split: Upper Body/Lower Body
Frequency: 4 days/week
Volume: Moderate-High
Workout Duration: 60–75 minutes
- Monday (Upper Body – Workout A):
Deadlifts (3x6–10), Incline dumbbell press (3x6–10), Bent-over barbell rows (3x6–10), Incline hammer press (3x6–10), EZ bar curls (3x6–10), Overhead dumbbell press (3x6–10), Close-grip bench press (4x6–10), Side lateral raises (2x6–10), Dumbbell shrugs (2x6–10).
- Tuesday (Legs – Workout A):
ATG squats (3x8–10), Semi-stiff-legged deadlifts (3x8–10), Leg extensions (3x10–12), Lying leg curls (3x10–12), Smith-machine lunges (3x10–12), Machine calf raises (3x10–12), Seated calf raises (3x10–12).
- Thursday (Upper Body – Workout B):
Deadlifts (3x6–10), Incline barbell press (3x6–10), Seated cable rows (3x6–10), Decline dumbbell press (3x6–10), Alternating dumbbell curls (3x6–10), Smith-machine seated overhead press (3x6–10), EZ bar lying tricep extensions (4x6–10), Bent-over cable lateral raises (2x6–10), Behind-the-back barbell shrugs (2x6–10).
- Saturday (Legs – Workout B):
Smith-machine squats (3x8–10), Semi-stiff-legged deadlifts (3x8–10), One-leg extensions (3x10–12), Seated leg curls (3x10–12), Dumbbell step-ups (3x10–12), Donkey calf raises (3x10–12), Hack machine calf raises (3x10–12).
Program Notes:
Ideal for beginners transitioning to twice-weekly training. Balances compound lifts (e.g., deadlifts, squats) with isolation work, with higher volume per session (vs. 6-day split) to compensate for fewer weekly workouts.
C. Simple 4-Day Upper/Lower Split
Split: Upper Body/Lower Body
Frequency: 4 days/week
Volume: Moderate-High
Workout Duration: 60–75 minutes
Monday: Repeat Upper Body Workout A (above)
Tuesday: Repeat Legs Workout A (above)
Thursday: Repeat Monday’s Upper Body Workout
Saturday: Repeat Tuesday’s Legs Workout
Program Notes:
For lifters prioritizing simplicity, this routine uses identical workouts twice weekly (focused on heavy free-weight compounds: deadlifts, squats, rows). Rep ranges (6–10) align with hypertrophy, and rest periods (≥2 days between same-muscle sessions) ensure recovery.
Part 2: Weekly Training Session Count
The number of weekly sessions depends on your split:
2-day splits (Upper/Lower): 4 sessions/week (to hit each muscle group twice).
3-day splits (Push/Pull/Legs): 6 sessions/week (to cycle through all muscle groups twice).
Key rule: Allow 2 full rest days between training the same muscle group to avoid disrupting recovery. Overtraining risks increase if volume per muscle group matches once-weekly routines—reduce per-workout volume by 50% when doubling frequency.
Part 3: Twice-Weekly vs. Once-Weekly Training
Twice-weekly training is superior for hypertrophy (muscle growth) when nutrition and sleep are optimized. Why?
Frequent Stimulation: Muscles are triggered to adapt more often (vs. once-weekly, where 2–3 days of inactivity waste growth potential).
Recovery Compatibility: Modern supplementation (e.g., protein, creatine) and nutrition enable 3–4 days of recovery between sessions—sufficient for most lifters.
Once-weekly training may be preferable for maximizing strength (e.g., powerlifting cycles) or prioritizing a single muscle group (e.g., posterior chain), as it allows full recovery from high-intensity sessions. However, for general muscle growth, twice-weekly training is more effective.
2nd Place: RC26
Twice-weekly training requires balancing frequency with recovery. Below are routines for beginners (mass gain) and advanced lifters (muscle definition).
Part 1: Optimal Twice-Weekly Workouts
A. Beginner Routine (Mass Gain)
Split:
Mon: Chest/Arms
Tue: Back/Shoulders/Abs
Wed: Legs/Neck
Thu: Chest/Arms (repeat Mon)
Fri: Back/Shoulders/Abs (repeat Tue)
Sat: Legs/Neck (repeat Wed)
Sun: Rest
Monday (Chest/Arms):
Incline barbell bench press (4x15/12/8/6), Decline barbell bench press (4x15/12/8/6), Standing EZ-bar curls (4x15/12/8/6), Lying EZ-bar tricep extensions (4x15/12/8/6), Barbell wrist curls (3x12/8/6), Barbell reverse wrist curls (3x12/8/6).
- Tuesday (Back/Shoulders/Abs):
Wide-grip lat pulldowns (4x15/12/8/6), Hyperextensions (3x15), Seated dumbbell shoulder presses (4x15/12/8/6), Reverse fly machine (4x15/12/8/6), Dumbbell shrugs (4x15/12/8/6), Crunches (3x25).
- Wednesday (Legs/Neck):
Squats (4x20/15/12/8), Standing leg curls (4x20/15/12/8), Standing calf raises (4x20/15/12/8), Seated calf raises (4x20/15/12/8), Seated neck resistance (3x15), Standing neck resistance (3x15).
Program Notes:
Beginners must prioritize leg training (often neglected) to build symmetry. Rep ranges progress from high (warm-up) to low (strength), with no warm-up sets for core/neck work.
B. Advanced Routine (Definition & Proportion)
Split:
Mon: Chest/Arms/Cardio
Tue: Back/Shoulders/Abs
Wed: Legs/Neck
Thu: Chest/Arms/Cardio (repeat Mon)
Fri: Back/Shoulders/Abs (repeat Tue)
Sat: Legs/Neck (repeat Wed)
Sun: Rest
Key Modifications:
Morning/Afternoon Splits: Split daily workouts into two sessions (e.g., chest in the morning, arms in the afternoon) to increase volume and focus.
Supersets: Pair exercises (e.g., curls + tricep extensions) to boost endurance and reduce workout time.
Cardio: 30–60 minutes post-workout (HIIT or LISS) to preserve leanness.
Monday (Chest/Arms/Cardio):
Morning: Incline barbell bench press (4x15/12/8/6), Flat barbell bench press (4x15/12/8/6), Flat dumbbell flyes (4x15/12/8/6), Standing cable crossovers (4x15/12/8/6).
Afternoon: Standing EZ-bar curls (4x15/12/8/6), Seated EZ-bar tricep extensions (4x15/12/8/6), Preacher curls (4x15/12/8/6), Lying EZ-bar tricep extensions (4x15/12/8/6), Concentration curls (4x15/12/8/6), Tricep pushdowns (4x15/12/8/6), Barbell wrist curls (3x12/8/6), Barbell reverse wrist curls (3x12/8/6).
Cardio: 30–60 minutes (any mode).
Program Notes:
Advanced lifters use muscle flexing post-set to enhance striations and stretching to improve range of motion. Posing practice (post-workout) refines muscle definition.
Part 2: Weekly Training Session Count
6 sessions/week (3 days repeated twice) with 1 full rest day (Sunday). This aligns with 48–72 hours of recovery per muscle group.
Part 3: Twice-Weekly vs. Once-Weekly Training
Twice-weekly training is superior for beginners and advanced lifters alike. Muscles adapt faster to frequent stimulation, and split sessions (advanced) allow for greater volume without overtraining. Once-weekly training is insufficient for sustained growth—muscles need consistent triggers to develop.
3rd Place: stonecoldtruth
Twice-weekly training offers benefits (e.g., improved form, plateau breaking) but risks overtraining. Prioritize recovery before designing your workout.
Part 1: Recovery Optimization
Recovery is non-negotiable for twice-weekly training. Key strategies:
Supplementation: Use whey protein (post-workout anabolism), creatine (energy/recovery), and multivitamins (micronutrient gaps).
Nutrition: Post-workout, consume fast-acting carbs (dextrose/maltodextrin) + whey protein to replenish glycogen and trigger protein synthesis. Avoid fats (slow digestion).
Hydration: Drink 1 liter of water during workouts to prevent cramping and support recovery.
Part 2: Optimal Twice-Weekly Workout
Split:
Day 1: Chest/Shoulders/Arms
Day 2: Legs/Back/Abs
Day 3: Cardio
Day 4: Rest
Day 5: "The Big 3" (Compound Lifts)
Day 6: Cardio
Day 7: Rest
Key Principle: Low-intensity training (avoid CNS fatigue).
- Day 1 (Chest/Shoulders/Arms):
Dumbbell bench press (3x6–8), Weighted parallel dips (3x10–12), Seated barbell military press (3x6–8), Dumbbell lateral raises (2x10–12).
- Day 2 (Legs/Back/Abs):
Leg press/hack squat (3x6–8), Stiff-legged deadlifts (2x6–8), Lying leg curls (2x10–12), Weighted chin-ups (2x10–12), Single dumbbell rows (2x10–12, 45-second rest).
Abs: 15 crunches during 90-second rest periods (cuts workout time).
- Day 5 ("The Big 3"):
Incline barbell bench press (4x4–6), Barbell squats (4x4–6), Deadlifts (4x4–6).
Program Notes:
"The Big 3" hits all major muscle groups with compound lifts. For advanced lifters, try the Waterbury Method (high-frequency, low-volume).
Part 3: Weekly Training Session Count
3–4 sessions/week (focus on quality over quantity). Too many sessions increase CNS fatigue—prioritize recovery.
Part 4: Twice-Weekly vs. Once-Weekly Training
Twice-weekly training is superior for:
Form Improvement: Frequent practice refines technique (e.g., squats, deadlifts).
Plateau Breaking: Frequent stimulation breaks stagnation (vs. once-weekly, where muscles adapt slowly).
Mind-Muscle Connection: Arnold Schwarzenegger trained biceps 6x/week—his results speak for themselves.
Once-weekly training is only preferable
