Training Templates that Kick Ass – 2 Days/Week, Part One

This is going to be an ongoing series at JimWendler.com.  I present to you my favorite and most trusted training templates.  We here at JimWendler.com (meaning me) believe in these templates.  Also, I am big believer in short, concise articles that you can actually get some information from.  Also, bullet points rule.  As does Slayer’s “At Dawn They Sleep”.

The first Training Template that is going to get the proverbial handy from me is a 2 Days/Week template.  About a year ago, I switched to training twice a week and got great results.  Here is ONE of the 2 Days/week templates that made the cut.

Feel free to get inspiration from these templates to create your own – but these are written by me for a reason i.e. I believe in them.  If I believed in something else, I’d write it!

Week One

Day One (Monday)

  • Squat – 5/3/1 sets and reps
  • SS Bar Squat- 5 sets of 10 reps
  • SS Bar GM’s or SLDL – 5 sets of 10 reps


Day Two (Thursday)

  • Bench 5/3/1 sets and reps
  • Swiss Bar (football Bar) Overhead Press – 5 sets of 10 reps
  • T-Bar/Barbell/DB Row (pick one) – 5 sets of 10 reps

Week Two

Day One (Monday)

  • Deadlift – 5/3/1 sets and reps
  • SS Bar Squat- 5 sets of 10 reps
  • SS Bar GM’s or SLDL – 5 sets of 10 reps


Day Two (Thursday)

  • Press 5/3/1 sets and reps
  • Swiss Bar (football Bar) Bench Press – 5 sets of 10 reps
  • T-Bar/Barbell/DB Row (pick one) – 5 sets of 10 reps


Are you sitting there wondering why this template kicks ass?

  • Great for people who have limited time in the weight room.
  • Great for people that still want to get bigger and stronger.
  • For people that have a lot of experience under the bar and don’t need a ton of technical work on the lifts.  But really, it’s not brain surgery.
  • The SS Bar work makes your traps, upper and lower back strong like bull – use no belt when doing the assistance lifts.
  • Your hamstrings and quads will also get ample work – this is good because having strong hamstrings and quads is good.
  • Traps will grow awesome with this training because of massive amount of SS Bar and rowing.
  • Triceps get a ton of work with FB Bar (swiss bar).
  • You can add in some extra “volume” work for upper body such as face pulls, rear delt, biceps, etc. 


Get the new 5/3/1 2nd Edition Ebook here.


  • Comment by DAWG PAWS — December 25, 2011 @ 1:00 am

    jim i am doing something cery similar, my two main days are sun. and mon. chelation and chiro. on tues. then wed. and thur. light accesory work. then fri. back to chelation and chiro. what do you think been working great so far

  • Comment by Adriaan — December 28, 2011 @ 9:51 am

    Jim, do you have other templates for 3 and 4 days a week

  • Comment by Jim Wendler — December 29, 2011 @ 9:49 am


  • Comment by dawg paws — December 30, 2011 @ 9:13 pm

    doing the 2 days a week is working great for my old ass,,, is it going to hurt doing the 2 main days back to back istead of having a day or two in between….work reasons thanks p.s i am doing hill running and accesory work a couple of other days

  • Comment by Art — May 7, 2012 @ 4:05 am

    I figure I can sub a ‘tricep blaster’ for the football bar or do DB presses / bench since I don’t own a swiss bar (and don’t have money for one either) but I have no SS bar either, is there any substitute there? I think it’ll be a no damnit I cannot think of another peice of equipment that does what a SS bar does

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