Strength Training/2 day workout routine


I have reason to believe that im on the right adres to ask my questions about workout. I have read several articles that with my body posture it is best suited to workout 2 times a week and have a 2 day break interval. I have now googled around and tried to find 2 day full body workout exercises and found some good articles on it.

My main issue is that I do not have all the equipments neccecary for those workouts on those pages(barbell)

here is the link I use ""

Is there a possibility to exchange certain workouts and focus solely on using (body strength) Push ups, Pull ups and dumbbells?

I would really appreciate a good workout routine with good effect that only takes 2 days of my week( I use 1-2 days for jogging)

Thank you for your effort,

Regards Dion van der Loon

My first suggestion might be to see if you can join a gym at a price per month that is reasonable for your budget.  Then you would have access to all sorts of equipment and do this workout.

If that isn't a possibility, then you mentioned dumbbells.  You could substitute dumbbells for a bar in all the exercises that are listed in that routine and you should be good.  It might hit your muscles a little differently, but still in a positive way.

Hope that helps you.  Thanks for asking.

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Adam Kessler


USA Weightlifting Sport Performance Coach and Certified Strength and Conditioning Specialist. I have 16 years experience in the industry and now run my own personal training company.

I am a speed expert. I can answer questions in regards to how to get faster and or quicker. If you are an athlete, I can also help you with your strength training routine. Understanding how you need to workout to get stronger will also help you get faster as well.

Please Note: I cannot give out any type of exercise programs. I can give advice, but don't ask me to give you an off-season workout or program to do at home. I know nothing about you and cannot give information like that over this forum. You might misinterpret what I'm saying, get hurt, and I get in trouble. Ask specific questions. I do have a document you can download that discusses the basics of losing and gaining weight. Please click here to download this document.

I have a nice report that discusses what you would need to do to be successful with your speed program. I also have highlighted over 100 athletes and coaches that have worked with me and the success they have had with my speed program. Some of them, we have documented the exact improvements in their running times to illustrate what an awesome program this is. It is called The Secrets to Their Success and you can check it out at for more information.

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I have had over 16 years of experience in the health and fitness field. The last 9, I started and have been running my own personal training company. I was also the head strength coach of an area high school for 4 years before committing to my company full-time.

I am a member of the National Strength and Conditioning Association. I also belong to USA Weightlifting.

I have been the feature of several articles in Columbus Business First and Mid-Ohio Golfer. I have written articles for various online article directories which can be found by Google searching my name. I have done speakings at several state and local clinics for strength and conditioning.

B.A. at Indiana University (1994)
Certified Strength and Conditioning Specialist
USA Weightlifting Sport Performance Coach

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