Trashed by Two Workout - A Simple and Brutal Body Builder

Trashed by Two Workout - A Simple and Brutal Body Builder

Workout quality is more important than workout quantity. You've probably heard this many times before, but what exactly does it mean?

What defines a quality workout? Does it require you to:

  • Punish¬†your body?
  • Vomit from an intense effort?
  • Push so incredibly hard that muscle soreness is unbearable¬†the next¬†day?
  • Put on a circus act in the gym?¬†

The answer is no. Puking and punishment is not a requirement to build the body you want. Progressive overload is, along with a good exercise selection and a reasonable amount of set and rep volume.

Related - How to Build Your Own Workout

It's often believed that a quality workout must involve a substantial number of exercises. This is not true at all. That's one of the reasons I created this program. I wanted to show that it was possible to challenge yourself in the gym using a minimal amount of exercises.

In this case two. I've added a superset for those that want to up the intensity a bit but it's completely optional.

What's the Point?

What's the point? What are we trying to prove here? Isn't using only two exercises a bit silly.

No, it's definitely not silly; and we're not trying to prove anything.

This workout is simply an option; a program for those of us that need a break from five to eight exercises per day, or for those of us that simply want to try a new and exciting challenge in the gym.

Sometimes, it's just fun and refreshing to try something completely different and unusual.

Trashed by Two Workout

The structure of this program involves four workouts per week performed as a body part split. Here is a sample schedule:

  • Day 1 -¬†Back and Biceps
  • Day 2 -¬†Chest and Triceps
  • Day 3 - Off
  • Day 4 - Legs
  • Day 5 - Shoulders
  • Day 6 - Off
  • Day 7 - Off

Important - The first two exercises are alternated. So on chest day, for example, you alternate between a set of bench presses and a set of push-ups.

Back and Biceps
Day 1
Exercise Sets Reps
Barbell Rows  6  10
Pull-Ups  6  Max
   
Superset:    
Seated Cable Rows  3  15
Seated Cable Curls  3  15
Chest and Triceps
Day 2
Exercise Sets Reps
Bench Press  6  10
Push-Ups  6  Max
   
Superset: (Optional)    
Dumbbell Bench Press  3  15
Skullcrushers  3  15
Legs
Day 4
Exercise Sets Reps
Squats  6  10
Reverse Bodyweight Lunges  6  30
   
Superset: (Optional)    
Bodyweight Squats  3  30
Leg Curls  3  12
Shoulders
Day 5
Exercise Sets Reps
Seated Dumbbell Overhead Press  6  10
Side Laterals  6  12
   
Superset: (Optional)    
Dumbbell Shrugs  3  12
Reverse Dumbbell Flyes  3  12

Workout Notes

Bench Press. Use the same weight for each set. When the six sets of 10 reps feel manageable, add five pounds to the bar.

Push-Ups. Perform as many reps as you can. You may also use TRX Push-ups here.

Barbell Rows. Use the same weight for each set. When the six sets of 10 reps feel manageable, add five pounds to the bar.

Pull-Ups. Perform as many reps as you can. You may also use TRX Rows here.

Seated Cable Rows - Use the EZ Bar attachment. You will need it to perform seated cable curls as a part of this superset.

Seated Cable Curls - Use the EZ bar attachment.

Squats. Use the same weight for each set. When the six sets of 10 reps feel manageable, add five pounds to the bar.

Reverse Bodyweight Lunges. Perform 30 total reps, or 15 per leg.

Seated Dumbbell Overhead Press. Use the same weight for each set. When the six sets of 10 reps feel manageable, add five pounds to the bar.

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Comments

Moulinier Julien - February 11, 2019

what time of rest do you recommend between sets?

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