need help with devising a schedule


Orange Belt
Jul 16, 2005
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I've been going to the gym doing weight training (4x a week, split days) prior to starting Muay Thai. Since I started my MT training back in the summer, I've eased up on the weights, going to the gym only 1-2 times a week. It would take me about 2 weeks to go through all the bodyparts. Well, ever since I started doing that, I have lost some strength, and haven't put any mass on, although I've managed to keep whatever muscle I had before (I lost about 10lbs due to all the intense cardio in MT, but my bodyfat dropped significantly).
My question is, should I keep doing what I've been doing, ie. split days, or do full-body workouts 2x a week with only the basic compound movements? I can't go to the gym more than twice a week because of school and I also want to concentrate on Muay Thai more. I'd like to get more muscular, and regain my strength.
With only 2 days I'd think you'd be best served working on the large movements that pay the most dividends.

Squat, DeadLift, Bench, Overhead Press, Bent-Over Rows, Pullups, Good Mornings, Dips, Abs.

So if you can divide those big lifts up into 2 days you'll hit the big muscles.

Day 1: Deadlift, Bench, Bent-Over Row, Overhead PRess, Dips
Day 2: Squat, rest, Good Mornings, Pullups, Abs

I'm not even sure about the Pullups on day 2. Hoepfully some of the more experienced folks will chime in for you.
day 1: squat bench rows
day2: deads chins overhad press