Contreras 2x4 Program Log

Bret Contreras 2x4 Template & Training Journal

2x4 Main Lift Template Week 1

2

3

4

5

6

7 8

9

10

11

12

13

14

Day 1 (Mon) Back Squat 3x5 S Bench Press 3x5 S

Day 2 (Tues) Military Press 3x5 S Sumo Deadlift 3x5 S

Day 3 (Thurs) Bench Press 3x5 S BSS 3x8 S

Day 4 (Fri) Deadlift 3x5 S Close Grip Bench 3x5 S Bench Press 3x5 S Sumo Deadlift 3x5 S BSS 3x8 S Close Grip Bench 3x5 Back Squat 3x5 S Military Press 3x5 S Bench Press 3x5 S S Deadlift 3x5 S Back Squat 3x3 S Military Press 3x3 S Bench Press 3x3 S Deadlift 3x3 S Bench Press 3x3 S Sumo Deadlift 3x3 S BSS 3x5 S Close Grip Bench 3x3 S Bench Press 3x3 S Sumo Deadlift 3x3 S BSS 3x5 S Close Grip Bench 3x3 Back Squat 3x3 S Military Press 3x3 S Bench Press 3x3 S S Deadlift 3x3 S Back Squat 3x1 S Military Press 3x1 S Bench Press 3x1 S Deadlift 3x1 S Bench Press 3x1 S Sumo Deadlift 3x1 S BSS 3x3 S Close Grip Bench 3x1 S Bench Press 3x1 S Sumo Deadlift 3x1 S BSS 3x3 S Close Grip Bench 3x1 Back Squat 3x1 S Military Press 3x1 S Bench Press 3x1 S S Deadlift 3x1 S Deload Deload Deload Deload Back Squat 3x5 A Military Press 3x5 A Bench Press 3x5 A Deadlift 3x5 A Bench Press 3x5 A Sumo Deadlift 3x5 A BSS 3x8 A Close Grip Bench 3x5 A Bench Press 3x5 A Sumo Deadlift 3x5 A BSS 3x8 A Close Grip Bench 3x5 Back Squat 3x5 A Military Press 3x5 A Bench Press 3x5 A A Deadlift 3x5 A Back Squat 3x3 A Military Press 3x3 A Bench Press 3x3 A Deadlift 3x3 A Bench Press 3x3 A Sumo Deadlift 3x3 A BSS 3x5 A Close Grip Bench 3x3 A Bench Press 3x3 A Sumo Deadlift 3x3 A BSS 3x5 A Close Grip Bench 3x3 Back Squat 3x3 A Military Press 3x3 A Bench Press 3x3 A A Deadlift 3x3 A Back Squat 3x1 A Military Press 3x1 A Bench Press 3x1 A Deadlift 3x1 A Bench Press 3x1 A Sumo Deadlift 3x1 A BSS 3x3 A Close Grip Bench 3x1 A Bench Press 3x1 A Sumo Deadlift 3x1 A BSS 3x3 A Close Grip Bench 3x1 Back Squat 3x1 A Military Press 3x1 A Bench Press 3x1 A A Deadlift 3x1 A Deload Deload Deload Deload BLACK = pause, super strict, speed; RED = PR; S = straight set; A = ascending set

2x4 Accessory Template Week A

Week B

Day 1 (Mon) Quads Core

Day 2 (Tues) Shoulders Hams

Day 3 (Thurs) Chest Tri’s

Chest Tri’s

Back Bi’s Core

Quads Core

Day 4 (Fri) Back Bi’s Core Shoulders Hams

Accessory Exercises (3-5 sets of 12-15 reps) Quads

Core

Shoulders

Hams

Chest

Tri’s

Back

Bi’s

Bret Contreras 2x4 Template & Training Journal Skater Front Squat Trap Bar 1.5 “Squat” Deadlift

Trap Bar Farmer Walk

Landmine Press Lateral Raise

TRX Fallout

BB Glute Bridges/Hi p Thrusts

ISO 1-arm DB Press

Pallof

1-arm Row

Swiss Ball Ham Curls

Any Curl

Inverted Row

TRX Flyes

TRX Face Pull w/ ER

Plank

Band Pressdow n TRX Triceps Extensions

Chin ISO Chin

Band Face Pull to Pull Apart

Side Plank

2 x 4: Max Strength PR Tracker 3x5 S Back Squat

BSS

Conventio nal Deadlift

Sumo Deadlift

Bench Press

Close Grip Bench Press

3x3 S

3x1 S

3x5 A

3x3 A

3x1 A

Bret Contreras 2x4 Template & Training Journal Military Press

Deload Week

Day 1 (Mon) Back Squat 2x5 @ 50% 1RM 2x3 @ 60% 1RM 3s pause

Day 2 (Tues) Military Press 2x5 @ 50% 1RM 2x3 @ 60% 1RM 3s pause

Day 3 (Thurs) Bench Press 2x5 @ 50% 1RM 2x3 @ 60% 1RM 3s pause

Day 4 (Fri) Deadlift 2x5 @ 50% 1RM 2x3 @ 60% 1RM 3s pause

Bench Press 2x5 @ 50% 1RM 2x3 @ 60% 1RM 3s pause

Sumo Deadlift 2x5 @ 50% 1RM 2x3 @ 60% 1RM 3s pause

BSS 2x5 @ 50% 1RM 2x3 @ 60% 1RM 3s pause

Close Grip Bench 2x5 @ 50% 1RM 2x3 @ 60% 1RM 3s pause

Assistance 3-5 sets of 12-15 reps

Assistance 3-5 sets of 12-15 reps

Assistance 3-5 sets of 12-15 reps

Assistance 3-5 sets of 12-15 reps