TWO TIMES PER
WEEK CLIENT
TEMPLATES
T WO T I M E S PE R WE E K CL I E N T
TWO TIMES PER WEEK CLIENT
What type of client are these 2x week templates for?
Someone with limited training availability
Training age of 2+ years
A client that wants to decrease overall stress levels
Knows how to perform all foundational movement patterns efficiently ie. squat, hip-hinge, lunge, push,
pull and carry
A client with moderate to high-stress levels
2
T WO T I M E S PE R WE E K CL I E N T
2x Week Client Option #1
2 full-body strength sessions + 2 aerobic days + 1 day of band exercises
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Full-Body Full-Body
Aerobic Method OFF Aerobic Method OFF Band Work
Strength Strength
Training Template Methods
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Strength erobic
A OFF Strength erobic
A FF
O and Exercises
B
Methods Methods Methods Methods
Submax Effort ardiac Output
C Submax Effort empo
T -4 exercises x
3
Method Method Intervals 100 reps each
Repeated Repeated
Effort Method Effort Method
3
T WO T I M E S PE R WE E K CL I E N T
2x a week client Sample Programming
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1 .Front Box Rounds of:
4 FF
O 1.Trap Bar 1 0 Rounds of: FF
O anded
B
Squat: 5RM in Deadlift: 5RM 15s hard/45s Facepull-
5 sets. in 5 sets. easy aparts: 4 x 25 -
Rest 3:00 Rest 3:00 superset with
2. Glute Hip 5 Calorie Air
2 . Front Rack
2 ike
B anded
B
Thrust: 3-4 x Bike Reverse Lunges: Pushdowns:
10-12. Rest 90s 4 x 6-8 each. 4 x 25
Rest 90s.
a. SA
3 5 Calorie Row
2 a. Close Grip
3 ower
R anded Pull-
B
Landmine Bench Press: *perform 10 x 15s through: 4 x 25
Press: 3-4 x 8-10 4 x 6-8. hard/45s easy for - superset with
each. Rest 60s. Rest 60s. bike then rower
(20 rounds total)
b. Chest
3 5 No Push-up
2 b. Pull-up:
3 nti-lateral
A anded Glute
B
Supported Burpees 4 x 6-8. Flexion Abs Bridge: 4 x 8-10
Row: 3-4 x 8-10. Rest 60s.
Rest 60s.
oaded Carry:
L nti-extension
A . Turkish
4 1 0 Rounds of:
AMRAP 8 x Abs Get-up: 5 x 1 15s hard/45s
100 ft. Rest as each. Rest as easy
needed. needed.
4
T WO T I M E S PE R WE E K CL I E N T
2x Week Client Option #2
2 full-body strength sessions + 2 aerobic days + 1 day of band exercises
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Full-Body Full-Body
Aerobic Methods OFF Aerobic Methods OFF Active Recovery
Strength Strength
Training Template Methods
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Aerobic trength
S FF
O Aerobic trength
S FF
O ctive
A
Methods Methods Methods Methods Recovery
Mixed Modality Exercise
4 Strongman Exercise
4
Conditioning Strength Endurance Strength
Circuit Circuit
Band Work - bs
A Band Work - bs
A
Upper/Lower Upper/Lower
5
T WO T I M E S PE R WE E K CL I E N T
2x a week client Sample Programming
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
4-5 Rounds of: 4-5 Rounds of: FF
O 20 Rounds of: 4-5 Rounds of: FF
O 0-60 nasal
3
breathing
15 Cal Bike ront Squat x
F 15s Hard Bike rap Bar DL
T
walk with a
6-8 x 5-6
15 LM Thruster 45s Easy Bike weighted vest
DL x 8-10
R ush Press
P
15 Rus Swings 15s Hard Rower x 5-6
lose Grip
C
Rest 2:00 Bench x 6-8
45s Easy Rower FESS
R
x 5-6 each
hin-up x 6-8
C
Pull-up
est 30s/2:00
R
x 5-6
est 30s/2:00
R
Banded nti-extension
A Banded Leg nti-Rotation
A
Facepulls + Abs Curls + Banded Abs
Banded Pull- Pushdowns
Throughs: 100 x 100 reps of
reps of each each
