In the powerbuilding realm we often get trapped into two boring ruts:
- The rut of three sets per exercise.
- The rut of straight sets with no built-in variation.
The program - “Deuces” - was designed to break free from the same old, same old ruts and present familiar exercises in a new and challenging way.
The program is called deuces because it alternates between:
- Two sets per exercise
- Two exercises in a superset
It’s a straight-forward program, but very fun and challenging. A couple of notes:
The body part split is very familiar in nature. Fans of the “bro split” will enjoy this nice twist.
The A/B split is unique as well. “Upper A” focused on heavy chest compounds while “Upper B” focuses on heavy shoulder compounds. Similarly, “Posterior A” will really work your legs with big-hitters while “Posterior B” features deadlifts, dumbbell rows, and even machine rows. It’s not an easy session.
You’ll notice there is no full-body option. It was difficult to squeeze this style of programming into three full-body sessions. With that said, the A/B split provides a perfect combination of challenge and frequency.
Please note that the A/B split can also be run as a flexible schedule. Simply rotate between the four workouts inserting rest days as needed. You could work out as few as two days a week or as many as five days depending on your schedule and recovery.
QUESTIONS & ANSWERSAsk a Question
I have barbells, dumbbells and upright cables for lats/triceps etc. No seated cable row, leg pres, extension/curls. I so have a landmine. Will this equipment e good enough for this program? Thanks in advance.
For most exercises, you'll be fine. If you need swaps you can DM me on Instagram and I'd be glad to help!
How days a week is the program? Is there a certain rpe?
Three or four days a week.
RPE... I don't do RPE system. I use a progression approach I designed.