Understanding the Athlete's Goals

Primary Goals: Increase bench press, squat, shoulder press, and deadlift strength.
Secondary Goals: Improve ankle stability and strength.
Constraints: Ankle injury, training frequency of twice per week.

Program Structure

Training Split
Given the athlete's goals and time constraints, a full-body split will be most efficient. This allows for hitting all major muscle groups and compound lifts in each session while providing adequate recovery time.

Exercise Selection
Core Lifts: Bench press, squat, shoulder press, deadlift.
Accessory Lifts: To support the core lifts and address ankle stability.
Ankle Stabilization and Strengthening: Specific exercises to rehabilitate the ankle.

Adjust based on your experience level and equipment availability.

Additional Tips
Nutrition: Fuel your body with a balanced diet rich in protein, carbohydrates, and healthy fats.
Hydration: Stay well-hydrated before, during, and after workouts.
Rest: Allow sufficient time for recovery between workouts.
Listen to your body: Pay attention to any signs of overtraining or injury.

Note: Always consult with a healthcare professional before starting any new workout regimen.

Due to the nature of the program being conducted online without visual oversight. No responsibility is taken by the author of this program if an injury occurs as a result of conducting this program. The athlete understands this risk, and only conducts the program at their own risk.