Twice-A-Day
Also known as: two a day · 2 a day · twice daily · am pm · am strength pm hypertrophy · double session · high frequency · twice a day
Two sessions a day, four days a week — heavy strength in the morning, hypertrophy in the evening. Each AM is a short, heavy barbell session (work up to a top set of 5, add weight every time you beat it). Each PM is a high-volume pump session for the same region, driven by double progression. Splitting strength and size into separate sessions lets you hit each one fresh and recover between. For advanced lifters with the time and recovery for eight sessions a week.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Twice-A-Day — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
AM — Squat Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 1×5–8+ AMRAP | 3:30 |
| Front Squat | 3×6–8 | 3:00 |
PM — Legs Pump
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Leg Press (Machine) | 3×10–12 | 2:30 |
| Romanian Deadlift (Barbell) | 3×8–10 | 2:30 |
| Lying Leg Curl (Machine) | 3×12–15 | 2:30 |
| Leg Extension (Machine) | 3×15–20 | 2:30 |
| Standing Calf Raise | 4×15–20 | 2:30 |
AM — Bench Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×5 1×5–8+ AMRAP | 3:00 |
| Incline Bench Press (Barbell) | 3×6–8 | 2:30 |
PM — Chest & Triceps Pump
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Dumbbell) | 3×10–12 | 2:30 |
| Chest Fly (Dumbbell) | 3×12–15 | 2:30 |
| Cable Fly Crossovers | 3×12–15 | 2:30 |
| Triceps Rope Pushdown | 3×12–15 | 2:30 |
| Triceps Extension (Dumbbell) | 3×12–15 | 2:30 |
AM — Deadlift Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 2×5 1×5–8+ AMRAP | 3:30 |
| Pendlay Row (Barbell) | 3×6–8 | 2:30 |
PM — Back & Biceps Pump
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Lat Pulldown (Cable) | 3×10–12 | 2:30 |
| Seated Cable Row - Bar Grip | 3×10–12 | 2:30 |
| Dumbbell Row | 3×10–12 | 2:30 |
| Face Pull | 3×15–20 | 2:30 |
| Bicep Curl (Barbell) | 3×10–12 | 2:30 |
| Hammer Curl (Dumbbell) | 3×12–15 | 2:30 |
AM — Press Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 3×5 1×5–8+ AMRAP | 3:00 |
| Chin Up (Weighted) | 3×6–8 | 2:30 |
PM — Shoulders & Arms Pump
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Lateral Raise (Dumbbell) | 4×12–15 | 2:30 |
| Rear Delt Reverse Fly (Dumbbell) | 3×15–20 | 2:30 |
| Arnold Press (Dumbbell) | 3×10–12 | 2:30 |
| Preacher Curl (Barbell) | 3×10–12 | 2:30 |
| Skullcrusher (Barbell) | 3×10–12 | 2:30 |
| Lateral Raise (Cable) | 3×15–20 | 2:30 |
Source: DropSet original — concurrent AM strength / PM hypertrophy.
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run Twice-A-Day in DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
