Looking for 2-workouts/week program

[Kevin_]

Due to work+school, I have to cut my workout days down from 3 to 2. I already do cardio twice a week --> soccer.

Now I'm looking for a program which can still keep my progress moving. I play soccer on tuesday and sunday, and can not work out on monday and wednesday. So I'm thinking about something like thursday+saturday for my workout.

I always used to focuse my training around squats, deadlifts, rows, bench (flat/incline), dips, MP, and some additional arm work if needed.
My chest is my weakest point, my arms the best.

Thx in advance.

 

[StuWard]

Twice a week is enough. Try a heavy (say 5x5) full body workout on Thursday and a lighter (say 3x10) workout on Saturday. You could divide it up like, back squats and RDLs on Thurs ad deads and front squats on Sat. You could also divide the upper body with say bench and rows on Thurs, Dips, chins, and OH Press on Sat.

Stu

 

[Kevin_]

Something like this?

Thurs: back squats, RDL, rows, bench (flat+incl).
Sat: front squats, deadlift, chins, oh press, dips.

 

[StuWard]

Right, and if you want to go heavy/light, you could swap the 2 workouts back and forth. You probably don't want to go heavy on Saturday if you have a game on Sunday. You arms will get enough workout from the presses and pulls.