8 Week Double Days
Two-a-days for eight weeks. Elite work capacity, brutal volume.
- Length
- 8 weeks
- Frequency
- 6 days/week
- Session
- ~60 min
- Level
- Advanced
The program
An 8-week periodized strength program in two blocks, built around training twice a day. Block 1 is full-body tempo training — controlled eccentric phases that build tissue tolerance before the volume arrives — closed by a deload.
Block 2 transitions to an upper/lower split with 2x-per-day training for advanced volume: AM and PM sessions that split the stimulus so each one can be attacked fresh.
Progressive overload runs through tempo manipulation and volume progression rather than just load on the bar — which is why it produces work capacity most programs never touch.
Week 1, as written
The actual first-week prescriptions from the app — exercises, sets, tempos and rests, exactly as the program runs them.
Session 1Full Body A - AM▾
| Back Squat | 4 × 6 · 2 min rest |
| Glute-Ham Raise | 4 × 6 · 2 min rest |
| Barbell Bench Press | 4 × 6 · 2 min rest |
| Chin-Up | 4 × 6 · 2 min rest |
Session 2Full Body B - PM▾
| Bulgarian Split Squat | 4 × 6 · 2 min rest |
| Romanian Deadlift | 4 × 6 · 2 min rest |
| Single-Arm Dumbbell Row | 4 × 6 · 2 min rest |
| Weighted Dips | 4 × 6 · 2 min rest |
Session 3Full Body C - AM▾
| Trap Bar Deadlift | 4 × 6 · 2 min rest |
| Nordic Hamstring Curl | 4 × 6 · 2 min rest |
| Overhead Press | 4 × 6 · 2 min rest |
| Pull-Up | 4 × 6 · 2 min rest |
Session 4Full Body A - AM Volume▾
| Back Squat | 5 × 5 · 2 min rest |
| Glute-Ham Raise | 5 × 5 · 2 min rest |
| Barbell Bench Press | 5 × 5 · 2 min rest |
| Chin-Up | 5 × 5 · 2 min rest |
Session 5Full Body B - PM Volume▾
| Bulgarian Split Squat | 5 × 5 · 2 min rest |
| Romanian Deadlift | 5 × 5 · 2 min rest |
| Single-Arm Dumbbell Row | 5 × 5 · 2 min rest |
| Weighted Dips | 5 × 5 · 2 min rest |
Session 6Full Body C - AM Volume▾
| Trap Bar Deadlift | 5 × 5 · 2 min rest |
| Nordic Hamstring Curl | 5 × 5 · 2 min rest |
| Overhead Press | 5 × 5 · 2 min rest |
| Pull-Up | 5 × 5 · 2 min rest |
Session 7Full Body A - AM Intensity▾
| Back Squat | 6 × 4 · 2 min rest |
| Glute-Ham Raise | 6 × 4 · 2 min rest |
| Barbell Bench Press | 6 × 4 · 2 min rest |
| Chin-Up | 4 × 6 · 2 min rest |
Session 8Full Body B - PM Intensity▾
| Bulgarian Split Squat | 6 × 4 · 2 min rest |
| Romanian Deadlift | 6 × 4 · 2 min rest |
| Single-Arm Dumbbell Row | 6 × 4 · 2 min rest |
| Weighted Dips | 6 × 4 · 2 min rest |
Session 9Full Body C - AM Intensity▾
| Trap Bar Deadlift | 6 × 4 · 2 min rest |
| Nordic Hamstring Curl | 6 × 4 · 2 min rest |
| Overhead Press | 6 × 4 · 2 min rest |
| Pull-Up | 6 × 4 · 2 min rest |
Week 1 as programmed in the app. Later weeks progress loads, volume and variations block by block.
How it progresses
- —Block 1 loads through tempo — the eccentric gets stricter before the bar gets heavier.
- —Block 2 doubles the training frequency: AM/PM upper–lower for advanced volume.
- —A deload closes the tempo block before the two-a-days begin.
Who it's for
- —Advanced lifters with the schedule to train twice a day.
- —Athletes in a general-preparation phase chasing work capacity.
- —Anyone who has plateaued on single sessions and can recover like a professional.
Methods inside
Equipment
Barbell · Dumbbells · Bench · Cable Machine · GHD Machine · Trap Bar · Pull-up Bar
Questions
Do both daily sessions have to happen?
In Block 2, yes — the AM/PM split is the program. The sessions are around an hour each and deliberately split so neither is a marathon.
Is this overtraining?
It is over-reaching on purpose, with a tempo on-ramp, a programmed deload, and volume split across two sessions precisely so each is recoverable. Sleep and food are part of the prescription.
Can intermediates run it?
Run WORK RATE or BODY COMP first. Double Days assumes a base of volume tolerance that those blocks build.