Get Shredded on Two Workouts Per Week

Greg O'Gallagher two workouts per week plan

Since early 2023, I’ve spent most of the year training just two times per week. The rest of the time I walk and just try to be active in general.

This has allowed me to gain strength and muscle at a rapid rate. Makes it easier to stay lean as well. I know this sounds counterintuitive, but let me show you precisely the body part split I’m using.

Then, I’ll explain why it works so well.

The 2 Workouts Per Week Body Part Split

  • Mon Workout #1: Chest, Back, Biceps, and Hamstrings
  • Tue: 10,000-14,000 steps
  • Wed: 10,000-14,000 steps
  • Thu Workout #2: Shoulders, Back, Quads, and Triceps
  • Fri: 10,000-14,000 steps
  • Sat: 10,000-14,000 steps
  • Sun: 10,000-14,000 steps

Note: I also get 10,000+ steps in on the workout days.

The first thing you notice is that each muscle group only gets training one time per week, except for the back.

Why is the back trained twice?

On chest day, I like to follow up with a rowing movement to hit the opposing muscle groups (the mid back).

It ensures the shoulders don’t get pulled forward over time. This is better for posture and muscle balance. On the day I work shoulders, I like to work the lats with pull-ups afterward for a similar reason.

I typically use a belt I can add weight to.

In this short video clip, I used my friend Anna as an added weight (119 pounds).

The back is a massive muscle group, so I do like to hit the mid-back one day and lats on the other day.

Works well.

This is also why I split up quads and hamstrings on two separate days.

How Many Sets Per Exercise With This 2-Day Routine?

First of all, my complete 2-day system is outlined in my NEW course called Lazy Ripped.

It will tell you precisely my routine, calorie intake, exercise selection strategy, what your goals should be on key lifts, etc. You get access to the Lazy Ripped group as well.

But I’ll give you a general idea here of the strategy.

I typically only do 2 working sets per exercise.

I used to do three working sets, as described in this 1-minute video.

I’m finding two work sets gets better results.

So I do two warmup sets, and then two work sets now.

The first work set is my heaviest set. I like to do the heaviest set when I’m freshest because this is what moves the needle the most when it comes to strength gains. My heavy set is typically 6-8 reps for most exercises.

After this heavy set, I like to rest for three minutes.

I’ll reduce the weight by 10-15% and then do that second set. I push hard and go close to failure, and in this second set, you can expect to get 8-10 reps. Sometimes more or less, depending on the exercise.

You don’t need more than this.

Mike Mentzer is famous for only doing one set to failure on each exercise.

This is the method he outlined in his “Heavy Duty” course.

one set to failure

He took his one set to ALL OUT failure. It worked well for him.

Here’s a well-known quote from Mike Mentzer.

“I learned from training close to 2,000 people plus myself that the precise amount of exercise required to induce optimal growth stimulation isn’t nearly as much as you’ve been led to believe or would like to believe.”

The problem with his approach is it requires spotters to help you do forced reps. It also is a bit too extreme for a natural lifter. Mike used steroids, which enabled him to recover faster from his workouts.

The two set approach I outline in my Lazy Ripped course is a more effective method.

You are training just short of failure for two sets.

This gives just the right amount of stimulation for strength and mass gains.

I gave a handful of my close friends my 2-day system before I launched it.

It worked even better than I anticipated. Insane recovery, strength gains, and upper body popping.

Here’s my buddy Elliot.

proof the lazy ripped course works

I gave him access to The Lazy Ripped Course about 60 days before I launched it to the public.

I’ve received several texts from my friends who are blown away by how well this is working for them.

Not only are they getting stronger and adding muscle, but they are also getting lean.

This leads me to the next point…

How do you get and say lean only training two days per week?

We use resistance training to build strength and muscle.

I don’t recommend metabolic resistance training or any of that CrossFit type of training with short rest periods.

I know some people like to use resistance training as a way to burn calories, but when you do that, you compromise your ability to get strong and add muscle tissue.

I also don’t recommend HIIT cardio or anything like that to burn body fat.

When I first started training, I followed the typical advice…

What Most People Do to Try to Add Muscle and Get Lean

  • 4-5 workouts per week
  • 3 exercises per muscle group
  • 4-5 sets per exercise
  • Lift weights for 60-90 minutes
  • 3+ days per week of intense interval training and cardio

This high-volume approach increased my appetite big time!

I could never stick to my diet plan to hit a calorie deficit and get lean.

greg o'gallagher age 19 to now

*On the left, I’m 19 and putting in a TON of work. I was exhausted and frustrated. On the right, I’m putting in less than half the effort and getting the best results of my life.

I wish I could go back in time.

My 2-day approach is so much more effective!

I found it impossible to get lean with that 4-5 day approach the majority of people use. It frustrated me because I never thought I’d be able to get lean enough to have 6 pack abs.

There’s a better way…

Get Lean By Creating a Calorie Deficit With Your Diet & 10,000-14,000 Daily Steps

Don’t use your time in the gym to get lean. Your focus there should be on hitting PRs on your lifts and building muscle.

You lose body fat and get lean when you are out of the gym.

Here’s my recommended approach for getting shredded quickly

  • Fast for the first 5 hours of the day
  • Your first meal should be 30% of your daily calories
  • Your dinner should be 50% of your daily calories
  • Save 20% of your calories for a dessert or final meal
  • Total calories = Goal Weight X 13
  • Ideally, average around 12,000 daily steps (90 minutes of walking)

I cover all of this in greater detail in my Lazy Ripped Course, but this is a good general idea.

What about supplements?

Supplements I Recommend While Following a 2 Workouts Per Week Approach

I run a company called Kinobody that has a whole supplement line. I’m not going to go over the entire line here.

I believe in everything we offer, but I want to highlight two in particular.

  • Kino Mojo – Increases Free and Total Testosterone
  • Kino Nitro – Boosts Blood Flow For Better Performance in Gym and Bedroom

These are the two supplements I recommend to people new to Kinobody programs and supplements.

They really move the needle when it comes to body recomposition.

Kino Mojo Boosts Free T and is Now Our Best Selling Supplement

The main ingredient is Tongkat Ali.

Our formulation works ridiculously well and way better than I anticipated.

Here’s a testimonial from a customer named John.

He got his bloodwork done and almost doubled his T levels.

What I like about this one is that he has had his testosterone levels checked for 10 years and it has never been this high.

In his words…

“I’m super happy about this because this is the highest my testosterone has ever been since I started getting it tested 10 years ago. It has always been high 200’s and low 300’s.”

His total testosterone went from the 300s to the 600s.

Then we received another guy who shared his blood work not too long after this.

He almost tripled his free testosterone exactly 3 months after taking Mojo.

His total T doubled.

kino mojo blood work results

We have sold out on 5 separate occasions, because this supplement simply works.

Let’s talk about Nitro…

Kino Nitro is a newer supplement.

Kino Nitro Boosts Nitric Oxide and Improves Blood Flow and Skin Health

Increased blood flow from nitric oxide helps deliver more oxygen and nutrients to the muscles.

This can improve performance during a workout.

Nitric oxide not only provides oxygen to your muscles, it has been shown to increase ATP.

You will be able to lift heavier weights.

Greg O'Gallagher pressing 150 pound dumbbells

The Pine Bark extract in Kino Nitro is incredible. It helps in the bedroom too in a MAJOR way.

I have a friend named Ryan Pownall who interviews porn stars.

I posted about the Pine Bark in Kino Nitro on Instagram. He commented on my post, saying he learned about pine bark from an adult director. It’s basically a natural Viagra. Similar benefits without side effects, so many male pornstars take it. Cheaper too.

The Pine Bark is an incredible antioxidant as well.

Nitro is especially useful for guys who spend a lot of time in the sun (to get that vitamin D).

This supplement not only improves blood flow, but it also has antioxidants that fight free radicals that cause sun damage.

So your skin doesn’t age as quickly.

out in the sun to get vitamin D

I’m out in the sun quite a bit, so this is super important to me.

Kino Mojo and Kino Nitro are incredibly effective when combined with my 2 workout per week Lazy Ripped Workout Program.

In fact, I think this supplement combo is so potent when combined with the Lazy Ripped program…

I decided to offer this deal.

Subscribe to Kino Mojo and Kino Nitro and Get My 2 Workout Per Week “Lazy Ripped” Program for FREE!

It’s all explained on the Lazy Ripped Program page.

Lazy Ripped Greg O'Gallagher

I spent most of 2023 perfecting this 2 day per week workout.

My programs typically go for $97-$297, so this is an incredible deal.

Go here to take advantage of this deal…

Lazy Ripped Special Offer

I’m not sure how long we will offer this deal.

So check it out ASAP.

how to reach single digit body fat percentage

How to Get Down to 10% Body Fat or Lower

Here’s how to break through 10% body fat. Let’s say you’re at 15%, maybe you’re at 20% or 30% body fat. You start cutting, and somewhere along the lines, you hit a plateau. For most people, that plateau is usually

Read Story