contreras 2x4 program log
DESCRIPTION
Overview and example of 2x4TRANSCRIPT
Bret Contreras 2x4 Template & Training Journal
2x4 Main Lift Template
Week Day 1 (Mon) Day 2 (Tues) Day 3 (Thurs) Day 4 (Fri)1 Back Squat 3x5 S
Bench Press 3x5 SMilitary Press 3x5 SSumo Deadlift 3x5 S
Bench Press 3x5 SFront Squat 3x5 S
Deadlift 3x5 SClose Grip Bench 3x5 S
2 Bench Press 3x5 SBack Squat 3x5 S
Sumo Deadlift 3x5 SMilitary Press 3x5 S
Front Squat 3x5 SBench Press 3x5 S
Close Grip Bench 3x5 SDeadlift 3x5 S
3 Back Squat 3x3 SBench Press 3x3 S
Military Press 3x3 SSumo Deadlift 3x3 S
Bench Press 3x3 SFront Squat 3x3 S
Deadlift 3x3 SClose Grip Bench 3x3 S
4 Bench Press 3x3 SBack Squat 3x3 S
Sumo Deadlift 3x3 SMilitary Press 3x3 S
Front Squat 3x3 SBench Press 3x3 S
Close Grip Bench 3x3 SDeadlift 3x3 S
5 Back Squat 3x1 SBench Press 3x1 S
Military Press 3x1 SSumo Deadlift 3x1 S
Bench Press 3x1 SFront Squat 3x1 S
Deadlift 3x1 SClose Grip Bench 3x1 S
6 Bench Press 3x1 SBack Squat 3x1 S
Sumo Deadlift 3x1 SMilitary Press 3x1 S
Front Squat 3x1 SBench Press 3x1 S
Close Grip Bench 3x1 SDeadlift 3x1 S
7 Deload Deload Deload Deload8 Back Squat 3x5 S
Bench Press 3x5 SMilitary Press 3x5 SSumo Deadlift 3x5 S
Bench Press 3x5 SFront Squat 3x5 S
Deadlift 3x5 SClose Grip Bench 3x5 S
9 Bench Press 3x5 SBack Squat 3x5 S
Sumo Deadlift 3x5 SMilitary Press 3x5 S
Front Squat 3x5 SBench Press 3x5 S
Close Grip Bench 3x5 SDeadlift 3x5 S
10 Back Squat 3x3 SBench Press 3x3 S
Military Press 3x3 SSumo Deadlift 3x3 S
Bench Press 3x3 SFront Squat 3x3 S
Deadlift 3x3 SClose Grip Bench 3x3 S
11 Bench Press 3x3 SBack Squat 3x3 S
Sumo Deadlift 3x3 SMilitary Press 3x3 S
Front Squat 3x3 SBench Press 3x3 S
Close Grip Bench 3x3 SDeadlift 3x3 S
12 Back Squat 3x1 SBench Press 3x1 S
Military Press 3x1 SSumo Deadlift 3x1 S
Bench Press 3x1 SFront Squat 3x1 S
Deadlift 3x1 SClose Grip Bench 3x1 S
13 Bench Press 3x1 SBack Squat 3x1 S
Sumo Deadlift 3x1 SMilitary Press 3x1 S
Front Squat 3x1 SBench Press 3x1 S
Close Grip Bench 3x1 SDeadlift 3x1 S
14 Deload Deload Deload DeloadBLACK = pause, super strict, speed; RED = PR; S = straight set; A = ascending set
2x4 Accessory Template
Day 1 (Mon) Day 2 (Tues) Day 3 (Thurs) Day 4 (Fri)Week A Quads
CoreShouldersHams
ChestTri’s
BackBi’sCore
Week B ChestTri’s
BackBi’sCore
QuadsCore
ShouldersHams
DeloadWeek
Day 1 (Mon) Day 2 (Tues) Day 3 (Thurs) Day 4 (Fri)Back Squat2x5 @ 50% 1RM2x3 @ 60% 1RM 3s pause
Bench Press2x5 @ 50% 1RM2x3 @ 60% 1RM 3s pause
Assistance3-5 sets of 12-15 reps
Military Press2x5 @ 50% 1RM2x3 @ 60% 1RM 3s pause
Sumo Deadlift2x5 @ 50% 1RM2x3 @ 60% 1RM 3s pause
Assistance3-5 sets of 12-15 reps
Bench Press2x5 @ 50% 1RM2x3 @ 60% 1RM 3s pause
Front Squat2x5 @ 50% 1RM2x3 @ 60% 1RM 3s pause
Assistance3-5 sets of 12-15 reps
Deadlift2x5 @ 50% 1RM2x3 @ 60% 1RM 3s pause
Close Grip Bench2x5 @ 50% 1RM2x3 @ 60% 1RM 3s pause
Assistance3-5 sets of 12-15 reps
Bret Contreras 2x4 Template & Training Journal
2 x 4: Max Strength PR Tracker
3x5 S 3x3 S 3x1 S 3x5 A 3x3 A 3x1 ABack Squat
Front Squat
ConventionalDeadlift
SumoDeadlift
Bench Press
Close GripBench Press
Military Press
Bret Contreras 2x4 Template & Training Journal
Week 1
Exercises Reps Weight UsedMon 1/12/15 Back Squat
Bench Press
Quads, CoreDB Bulgarian Split SquatOverhead Lunge WalkTall Kneeling Pallof Press
3x5 S3x5 S
3x8/side3x20 2x10/side (3 breath reps)
Tue 1/13/15 Military PressSumo Deadlift
Shoulders, HamsLandmine PressBB Hip ThrustFace Pull
3x5 S3x5 S
3x8/side3x6 pause reps3x15
Thu 1/15/15 Bench PressFront Squat
Chest, Tri’s1-arm alt DB PressBand Resisted Push UpsBand Triceps Extension
3x5 S3x5 S
3x8/side3x122x20
Fri 1/16/15 DeadliftNarrow Grip Bench
Back, Bi’s, CoreBent-Over BB Row (Low Chest)Chin UpBand Lateral Lunge w/ OH ReachModified Dragon Flag
3x5 S3x5 S
3x63x82x10/side2x10