Are you looking for a simple and effective 2 Day strength training routine. Many skeptics will say that only training two days a week is ineffective, and they would be wrong. The Upper Lower 2 Day Protocol, is a very effective strength building program. The challenge is it is so effective at transforming you body that your body may crave working out and you will want to exercise more.
The Upper Lower 2 Day Protocol is a Minimalistic Strength and Powerlifting Routine
The Upper Lower 2 Day Protocol is an awesome strength and powerlifting routine. It’s all about keeping things simple and efficient. You only need to hit the gym two days a week. That means more time for other stuff you love! Plus, it’s great for building serious strength and muscle. The routine is split into two days: upper body and lower body.
On the upper body day, you’ll focus on exercises like bench press and pull-ups. And on the lower body day, it’s all about squats and single leg deadlifts. These exercises are the backbone of strength training. They work multiple muscle groups at once, giving you more bang for your buck. So, if you’re looking for a minimalistic way to get stronger and more powerful, give the Upper Lower 2 Day Protocol a try. It’s a win-win!
Maximize Your Gains: How to Get the Most Out of the UL 2 Day Protocol
Let’s dive into some actionable tips to help you maximize your gains and crush your goals.
Focus on Form First
First things first, perfect your form on each exercise. Now, I know it may not sound exciting or glamorous, but trust me, form is the foundation for success. Just like a sailor must learn to tie the perfect knot before setting sail, you too must master the basics. You will increase your strength gains faster by improving your form first. Strength is not only in you muscles but also in your Central Nervous System frequently abbreviated CNS. Working on your form first will ensure that you maximize gains in both your muscles and your CNS.
Be Consistent
We have all heard that “consistency is key”. You must show up to each workout. We are already doing a minimalist approach by only working out two days a week, so give it your all when you can. Even on those days when you don’t feel like it, remind yourself of why you started and the results you want to achieve. Trust me, those gains are waiting for you on the other side.
Listen To Your Body
Next, listen to your body. Rest when you need to, fuel up with proper nutrition, and prioritize recovery. Building strength and muscle takes time, and giving your body the tools it needs to recover and rebuild is essential. So, make sure you’re getting enough sleep, staying hydrated, and eating a balanced diet. It’s all about that mind-body connection, and when you give your body what it needs, it will reward you with increased gains.
Track and Monitor Your Progress
Don’t forget to track your progress. Keep a workout journal or use a fitness tracking app to log your sets, reps, and weights. This will not only help you stay organized, but it will also allow you to see your progress over time. Celebrate those small victories along the way – whether it’s adding an extra plate to the bar or hitting a new personal record. Remember, progress is progress, no matter how small.
Be Social in Fitness
Lastly, surround yourself with like-minded individuals. Find a workout partner or join a fitness community where you can support and motivate each other. Preferably in person community, but you can also join online fitness communities on your preferred social media. Be careful online to think that everyone into fitness needs to look like a model. We try to keep our social media fitness content motivating. So until you find your crew, join our online fitness community.
Why is CrossFit so Popular?
One reason CrossFit is so popular is that they build community in their gyms. Unfortunately many of these gyms have beginners do complex exercises and many people get injured. Although other CrossFit gyms do a good job of training beginners and that extra push and accountability can make all the difference when it comes to staying consistent and reaching your goals. I am not advocating for CrossFit Gyms, I believe that you can get much stronger and more quickly with this simple Upper Lower Program, than a constantly changing CrossFit Work of the Day (WOD). But if you can find community to help you stay consistent, you will have greater success.
A Breakdown of the Compound Exercises in the UL 2 Day Protocol
The UL 2 Day Protocol is all about compound exercises that target multiple muscle groups and maximize your gains. Let’s break down some of these powerhouse exercises and get you ready to crush your workouts.
Decline Bench Press
First up, we have the decline bench press. This classic exercise is a staple for developing a strong and powerful upper body. As you lower the bar to your chest and push it back up, you’ll engage your chest, shoulders, and triceps. Feel the burn as you strive to hit those recommended sets and reps, and watch your upper body strength soar.
Lat Pull Downs/Pull-ups
Now, let’s talk lat pulldowns and pull-ups, two exercises that will take your upper body strength to the next level. Pull-ups, in particular, are the ultimate test of your upper body prowess. Just like the decline bench press, these exercises are classics that can help you build a strong and powerful upper body. Start with lat pulldowns until you can do 10-12 pull-ups, and then you could move to weighted pull-ups.
Squats
Next, let’s talk about the squat. Strap on that weight and get ready to work that lower body. The squat is known as the king of all exercises for a reason. It targets your quads, hamstrings, and glutes, while also engaging your core for stability. As you nail those sets and reps, feel the power radiate through your legs, and watch your lower body strength skyrocket.
Single Leg Deadlifts
Now the Single Leg Deadlift. This exercise is a great exercise for building stability and overall strength. It works virtually every major muscle group in your body unilaterally, from your back and legs to your arms and core. Embrace the challenge and see your full-body strength reach new heights. You can do Single Leg Deadlifts with either dumbbells or a barbell.
These are some of the core compound exercises that make the Upper Lower 2 Day Split so effective. You will also do some other great compound lifts like Barbell Rows and Incline Bench Press. Every routine finishes with some isolation exercises that can be done as power sets, such as Triceps Extension with Bicep Curls or Leg Extensions with Leg Curls.
Upper Lower 2 Day Routine
For this routine it is best to do them in the order prescribed. This is to make sure that you are the strongest when doing your compound exercises. You can download printable pdf to use to plan and track your progress on the UL 2 day split.
Download the Upper Lower 2 Day Protocol
Upper Day
| Exercise | Sets | Reps | Performance | Rest |
|---|---|---|---|---|
| Decline Bench | 3-4 | 4-6 | 2 Reps From Failure | 3 Mins |
| Barbell Row | 3-4 | 4-6 | 2 Reps From Failure | 3 Mins |
| Incline Bench | 2-3 | 10-12 | 2 Mins | |
| Pulldown / Chin-ups | 2-3 | 10-12 | 2 Mins | |
| Triceps Extensions | 1-2 | 12-15 | Can Super Set with Biceps | 1.5 Mins |
| Biceps Curls | 1-2 | 12-15 | Can Super Set with Triceps | 1.5 Mins |
Lowe Day
| Exercise | Sets | Reps | Performance | Rest |
|---|---|---|---|---|
| Squat | 3-4 | 4-6 | 2 Reps From Failure | 3 Mins |
| Standing Calf Raise | 3-4 | 6-8 | Can be done to finish each set of squats | 3 Mins |
| Single Leg Dead Lift | 3-4 | 6-8 | 3 Mins | |
| Leg press / Leg Extensions | 2-3 | 10-12 | Can Super set with Curls | 2 Mins |
| Leg Curls | 2-3 | 10-12 | Can Super set with Extensions | 2 Mins |
| Seated Calf Raise | 2-3 | 10-12 | 2 Mins |
Getting Stronger Every Week
There are a few keys to progressing with this minimalistic protocol, and if you have read any of our other articles, this should sound familiar.
Challenge Yourself Every Training Session
The First key to make consistent progress is to challenge yourself. You need to understand the importance of progression in the Upper Lower 2 Day Protocol. Progression is the secret sauce that will take your strength to new heights and keep you motivated along the way.
Here’s the deal: your muscles adapt to the stress you place on them. To continue getting stronger and seeing gains, you need to constantly challenge your body. That means gradually increasing the intensity of your workouts. Whether it’s adding more weight to the bar or performing more reps at the same weight, progression is key.
Prioritize Rest and Recovery
The Second Key is rest. It is funny that people say that progress doesn’t happen overnight. But that is exactly when progress happens, at night while you rest. You need to rest and recover, by getting enough sleep. While you sleep is when most of your muscle recovery happens, you may believe the saying “No Pain, No Gain.” The truth is “No Rest, No Gain.” To bad the truth doesn’t rhyme.
Feed Your Muscles
The third key to building strength is nutrition. It’s like fuel for your muscles. You want to feed your muscles with the right stuff. That means eating foods that are high in protein, like chicken, fish, and beans. Also, make sure to eat plenty of fruits and vegetables for vitamins and minerals. And don’t forget about carbs! They give you energy for your workouts. So, remember, good nutrition is essential for building strength.
Overcome Plateaus With Deloading
Once you’ve been grinding it out in the gym, you are going to see gains early and for a little while, but eventually the gains will start to tapper off. There is two ways to keep pushing through to new heights. First and easiest seems counter intuitive, and that is to deload for a week. Every 4th week do 50-70 percent of the weight you did the previous week, with the same number of reps. This will keep you active and allow your body to fully recover.
The second way is to adapt your training or do a different routine. After 12-16 weeks of training one way you should cycle in another training routine. I know most people don’t like change and neither do you muscles and that why you need to change to challenge them. You can change to our LULU 4 Day Split. LULU is a common term for a Lower Upper Lower Upper protocol. We have developed a 4 day LULU split that allows you to train more frequently, but you could also still choose to train two days a week.
Try Our LULU Split
Let The Strength Gains Begin
Ready to try the Upper Lower 2 Day Protocol. Download our free PDF of the UL 2 Day Protocol to get started. It’s time to unleash your power, maximize your gains, and become the strongest version of yourself. Grab the PDF, set your goals, and let’s make the most out of this amazing strength and powerlifting program. You got this!
Download the Upper Lower 2 Day Protocol
References: Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis | The mechanisms of muscle hypertrophy and their application to resistance training | Recovery and performance in sport: consensus statement
