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
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
Tris

Chest
Tris

Back
Bis
Core

Quads
Core

Day 4 (Fri)
Back
Bis
Core
Shoulders
Hams

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

Quads

Core

Shoulders

Hams

Chest

Tris

Back

Bis

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