Before we get started on the workout, let’s take a moment to discuss why you may want to consider the twice-per-week-per-bodypart routine. The main reason is speed of results. So long as your body heals quickly enough, you can expedite your results by training each muscle group two times per week. That is what this split is designed to help you do…get results quickly. So how do you go about splitting up the twice per week routine?

When choosing a workout split that works for you it is important to first determine the number of days you are available to train on a regular basis. Once you know the number of days, then picking the body parts to work with each workout becomes much easier. There is no “right split.” There are instead numerous possibilities you can chose from to reach your goals. This five day split is awesome for hitting every major muscle group TWICE per week. It allows a person with 4-5 hours a week available to work out to make unbelievable gains. Believe it! In five 40-55 minute workouts, as listed here, you can create a rock hard physique at twice the speed.

ProNOTE: Observing the REST DAYS as scheduled is of the utmost importance in this workout.

The following is a program designed to whip your entire body into shape. This is a comprehensive regiment designed to build lean mass and symmetry throughout the physique. The number of exercises, sets and repetitions is adjusted depending upon your current fitness level. If you are a “beginner,” this workout is not for you. You are better off to start with one of the other One Session Per Body Part Per Week Workouts on our site. This program is designed with Intermediate and Advanced Lifters in mind.

Once you have mastered the Intermediate level and are competent and confident in your progression then, and only then, move on to the Advanced level. It should go without saying, but it is advised to seek clearance from a medical professional before beginning any exercise program. This is no different. And as always if any exercise feels dangerous or hurts in a way other than good muscle burn, use an alternative exercise. This is a challenging program and all warnings and necessary precautions should be taken. Now that that has been said and all of the legal bases are covered…it’s time to get serious!

Monday (Chest, Delts (front), Triceps)

Intermediate: 4 sets of 15,12,10,8 repetitions. Increase weight with each set.

Advanced: Perform 4-5 sets of each exercise for 5-20 reps. On the final set of each exercise do a short drop set. ie: Cut the weight in half and continue the set until complete failure.

1. Bench Press
2. Incline Bench Press
3. Shoulder Press
4. Pec Flies (Attachment)
5. Plate Front Raises
6. Triceps Pushdown
7. Close Grip Bench Press

Tuesday (Back, Delts (side/rear), Biceps)

Intermediate: 4 sets of 15,12,10,8 repetitions. Increase weight with each set.

Advanced: Perform 5 sets of each exercise ranging from 5-20 reps. On the final set of each exercise do a short drop set. ie: Cut the weight in half and continue the set until complete failure.

1. Bent-Over Row
2. Lat Pulldown (Overhand)
3. Machine Row (Preacher Curl/Row Attachment)
4. Single Arm Plate Side Raises
5. Straight Arm Lat Front Pull Down (short bar attached to lat pulldown apparatus)
6. Shrugs
7. Rear Delt Pull (Fly Attachment)
8. Preacher Curl (Preacher Curl/Row Attachment)

Wednesday (Legs, Abs)

Intermediate: 4 sets of 15,12,10,8 repetitions. Increase weight with each set. For the Abdominals do 2 sets of 10-20 reps.

Advanced: Perform 4-5 sets of each exercise ranging from 5-20 reps. On the final set of each exercise do a short drop set. ie: Cut the weight in half and continue the set until complete failure.

For the Abdominals do 2 sets of 15-30 reps.

1. Machine Squat
2. Leg Extension
3. Leg Curl
4. Double Leg Calf Raise
5. Leg Press (Attachment)
6. Stiff Leg Deadlifts
7. Single Leg Calf Raise
8. Abdominals
* V-Ups
* Leg Raises
* Alternating Plank
* Dog
* Swimmers
* Machine Crunches

Friday (Upper Body)

Intermediate: 3 sets of 15,12,10 repetitions. Increase weight with each set.

Advanced: Perform 3-4 sets of each exercise ranging from 5-20 reps. On the final set of each exercise do a short drop set. I.e. : Cut the weight in half and continue the set until complete failure.

1. Incline Bench Press
2. Lat Pulldown
3. Shoulder Press
4. Bench Press
5. Upright Row
6. Barbell Row
7. Plate Side Raises
8. Triceps Pushdown
9. Preacher Curl

Saturday (Legs, Abs)

Intermediate: 4 sets of 15,12,10,8 repetitions. Increase weight with each set. For the Abdominals do 2 sets of 10-20 reps.

Advanced: Perform 4-5 sets of each exercise ranging from 5-20 reps. On the final set of each exercise do a short drop set. ie: Cut the weight in half and continue the set until complete failure. For the Abdominals do 2 sets of 15-30 reps.

1. Single Leg Machine Squat
2. Leg Extension
3. Leg Curl
4. Stiff Leg Deadlift
5. Single Leg Calf Raise
6. Double Leg Calf Raise
7. Machine Squat
8. Abdominals
* Machine Crunches
* Bicycles
* Kickouts Seated on the bench
* Twisting Plank
* Supermans
* Side Crunches

There you go! That is an awesome accelerated results training week. I recommend you use a training journal and track your weight and reps each workout. This is a way to be sure you are progressing. You will find that if you are pushing yourself as hard as you should you won’t always get all of the reps. When that happens, use the same weight the next time you do the workout. When you find you get all of the prescribed repetitions, bump up the weight a bit on the next workout. Practice clean eating and do this work-out and you will get results! Remember to start at the right level and progress to the next when the time is right.

Author's Bio: 

Ian Lauer is a certified strength and conditioning specialist. His background in personal training made him an expert in providing countless of valuable advice and a proud member of Team Powertec. Powertec is the pioneer and leader in the area of strength equipment. Headquartered in Los Angeles, CA, Powertec produces a full line of strength equipment for home and light commercial purposes. Our brand is highly sought after by the educated buyer looking for weight capacity maximization without sacrificing safety, customization of their Workbench home gyms through extensive accessory modularization, and commercial gym quality at home gym prices. Visit our website at http://www.powertecfitness.com or our online magazine at http://www.mag.powertecfitness.com for more fitness advice.