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All workout plans

2-Day Full Body

General fitnessBeginner

Two sessions a week that still cover everything — for a week that genuinely has no third.

At a glance

Frequency
2× a week
Split
Full body
Session length
Up to 40 min
Weekly volume
≈34 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs12 sets · 35%
  • Chest6 sets · 18%
  • Back6 sets · 18%
  • Core6 sets · 18%
  • Shoulders4 sets · 12%

A week on this plan

  1. Sunrest day
  2. MonFull Body A
  3. Tuerest day
  4. Wedrest day
  5. ThuFull Body B
  6. Frirest day
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 2

Full Body A

Push-led whole body · 6 exercises · Up to 42 min

    • Dumbbell goblet squatQuads · Dumbbell3× 8–12 reps2 min restElbows inside the knees at the bottom, chest tall the whole way.
    • Dumbbell bench pressChest · Dumbbell3× 8–12 reps2 min rest
    • Cable lat pulldown full range of motionLats · Cable3× 10–12 reps1 min 30 s rest
    • Barbell romanian deadliftGlutes · Barbell3× 8–10 reps2 min 30 s rest
    • Dumbbell lateral raiseSide delts · Dumbbell2× 12–15 reps1 min rest
    • Front plankAbs · Bodyweight3× 40 s1 min rest

Workout 2 of 2

Full Body B

Pull-led whole body · 6 exercises · Up to 40 min

    • Sled 45° leg pressQuads · Sled3× 10–12 reps2 min rest
    • Cable seated rowUpper back · Cable3× 10–12 reps2 min rest
    • Dumbbell incline bench pressChest · Dumbbell3× 8–12 reps2 min rest
    • Lever lying leg curlHamstrings · Machine3× 10–12 reps1 min rest
    • Dumbbell seated shoulder pressFront delts · Dumbbell2× 8–12 reps1 min 30 s restThe only overhead press of the week. Arms get plenty from the presses and rows; this is the pattern that would otherwise be missing.
    • Dead bugAbs · Bodyweight3× 10 reps1 min rest

How to progress

Two sessions a week is little enough that you can add weight every single one. Every set should stop with two reps in reserve; add 2.5 kg when you reach the top of the range on every set of a lift.

Start this plan

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