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The 1 x 2 Program

August 1, 2007

This is a simple, yet effective, whole body routine done twice a week using basic compound exercises. Great for those who need to get in and get out of the gym due to time constraints. Also good for us hard gainers with fast metabolisms.

Go heavy and intense on this and you won’t believe how quickly you’ll see results.

The 1 x 2 is just like it sounds. One set on the heavy, multi-joint movements done twice a week. Regular readers know I advocate tailoring the sets and reps to your own specifications.

For this routine try and follow the one-set scheme and see how it works for you. If nothing happens for you, change it. Go with what works.

The 1 x 2 Program
Bench Press or Dips
Chins or Pulldowns
Overhead Press
Curls
Squats or Deadlifts

Notes: Train consistently. Follow the sets and reps that feel right to you, add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Written by Brian Carson · Filed Under Workouts 

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