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Contreras 2x4 Program Log

The document outlines Bret Contreras' 2x4 training template, which consists of a main lift program and accessory template repeated over 14 weeks. The main lift program involves 4 day split of back squat, bench press, military press, and deadlift performed in a wave-like progression of sets and reps (e.g. 3x5, 3x3, 3x1). The accessory template provides exercises to supplement the main lifts on a upper-lower split over two weeks. Each workout includes exercises for the main muscle groups and assistance work in 3-5 sets of 12-15 reps. Progress is tracked using a 2x4 max strength chart. An example training journal entry is also provided.

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Justin Carley
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2K views4 pages

Contreras 2x4 Program Log

The document outlines Bret Contreras' 2x4 training template, which consists of a main lift program and accessory template repeated over 14 weeks. The main lift program involves 4 day split of back squat, bench press, military press, and deadlift performed in a wave-like progression of sets and reps (e.g. 3x5, 3x3, 3x1). The accessory template provides exercises to supplement the main lifts on a upper-lower split over two weeks. Each workout includes exercises for the main muscle groups and assistance work in 3-5 sets of 12-15 reps. Progress is tracked using a 2x4 max strength chart. An example training journal entry is also provided.

Uploaded by

Justin Carley
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Bret Contreras 2x4 Template & Training Journal

2x4 Main Lift Template


Week
1

7
8

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
Front Squat 3x5 S

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

2x4 Accessory Template


Week A

Week B

Deload
Week

Day 1 (Mon)
Quads
Core

Day 2 (Tues)
Shoulders
Hams

Day 3 (Thurs)
Chest
Tris

Chest
Tris

Back
Bis
Core

Quads
Core

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)
Back
Bis
Core
Shoulders
Hams

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

Bret Contreras 2x4 Template & Training Journal

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

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

Front Squat
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

2 x 4: Max Strength PR Tracker


3x5 S
Back
Squat

Front
Squat

Conventio
nal
Deadlift

Sumo
Deadlift

Bench
Press

Close
Grip

3x3 S

3x1 S

3x5 A

3x3 A

3x1 A

Bret Contreras 2x4 Template & Training Journal


Bench
Press
Military
Press

Week 1
Exercises
Mon
1/12/15

Back Squat
Bench Press
Quads, Core
DB Bulgarian Split Squat
Overhead Lunge Walk
Tall Kneeling Pallof Press

Tue 1/13/15

Thu 1/15/15

Fri 1/16/15

Reps
3x5 S
3x5 S

3x8/side
3x20
2x10/side (3 breath
reps)

Military Press
Sumo Deadlift

3x5 S
3x5 S

Shoulders, Hams
Landmine Press
BB Hip Thrust
Face Pull

3x8/side
3x6 pause reps
3x15

Bench Press
Front Squat

3x5 S
3x5 S

Chest, Tris
1-arm alt DB Press
Band Resisted Push Ups
Band Triceps Extension

3x8/side
3x12
2x20

Deadlift
Narrow Grip Bench

3x5 S
3x5 S

Weight Used

Bret Contreras 2x4 Template & Training Journal


Back, Bis, Core
Bent-Over BB Row (Low
Chest)
Chin Up
Band Lateral Lunge w/ OH
Reach
Modified Dragon Flag

3x6
3x8
2x10/side
2x10

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