Massive Iron 2 Day Workout PDF

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I receive quite a few requests for 2-day per week training options. This variation can be performed either twice a week or by lifting every third day.

If you work this program hard you can get a lot of mileage out of it. There is a good mix of challenging exercises and built-in progression.

Each day features about 16 sets, including the extra work thrown in from supersets. It’s as balanced as it can be for a more bare-bones style of programming.

I think most of you will find this plan to be a bit more challenging than expected. Take the instructions seriously. If you aren’t pushing exercises as instructed your body will quickly adapt to the training demands and you won’t build much muscle.

Good luck and get to work!


Ask a Question
  • Hi Steve! So i bought this program and gave it a go. A couple of questions for you: -As i didnt like the progression scheme for squat dead bench i changed them to the rep goal systemfor each of them. for example Bench : 3 x 25 rep goal. is this acceptable ? -How Come there are only 2 sets for Each exercise ? Can we mettle with this or the volume will go out of hand ? Thanks!

    The rep goal system will be OK for the squat, bench, and dead. No problem.

    As far as sets, we're trying to get the most out of the minimum. There is no reason for it other than I wanted to set a minimum for folks that were short on time. You can certainly more sets to 3 per exercise.

  • Merry Christmas Steve ,i wish the best to you and your family . So to my Question , I bought Massive Iron 2 Day Workout and already completed the first workout A. A couple of questions. - I didnt like the default progression of the program for Deads, Squats & Bench so i changed them to your rep goal system , for example Bench press : 3 x 25 rep goal . Is this Acceptable / will it work ? -How come there are 2 Sets per Exercise, for all exercises ?

    Rep goal is fine for the big lifts and 2 sets are simply a minimum. Since this is a minimum program I provide the lowest possible starting point. You can use 3 sets per exercise.

  • Hi Steve & Season Greetings ! Can i run this program on my Home basic Home Gym as i don't have access to a commercial gym ? ( Full Rack , barbell/s, DBs, Dip Attachement , Bands , ) Thanks!

    Most of my workouts are pretty flexible. There is only one machine listed - Leg Press - and you can swap that out for lunges, Bulgarian Split Squats, etc.

  • Can I do some sprinting on two off/alternate days? Just 20 minutes total per sprint session. 15 minute warm up jog and 5 sprinting.

    Yes. The only thing that will stop progress is inconsistency and lack of progression.

  • Do you recommend actually splitting this program with a 3 day interval, or can I run it 2 consecutive days? Job makes any consistency for a split program problematic.

    2 days in a row probably wouldn't be 100% optimal but if that's all you could do then you could still get a lot out of it.