beginners · 2 workouts a week
Full Body — 2 Days
For anyone with two free evenings a week. Every workout hits the whole body, so missing one doesn't leave a muscle group untouched for two weeks. Two days is thin, but it works — three will be better once you've got the time.
Days and exercises
Day 1Full Body — A
- Barbell Squat3×6–10
- Barbell Bench Press3×6–10
- Lat Pulldown3×8–12
- Seated Dumbbell Shoulder Press3×8–12
- Barbell Curl2×10–12
- Plank3×30–60 sec
Day 2Full Body — B
- Romanian Deadlift3×8–10
- Incline Dumbbell Press3×8–12
- Bent-Over Barbell Row3×8–10
- Dumbbell Lateral Raise3×12–15
- Triceps Pushdown3×10–15
- Crunches3×15–20
The scheme is a recommendation, not a rule: log what you actually did.
Take "Full Body — 2 Days" in the bot: 🗂 Programs → ✨ Ready-made programs → ➕ Add it.
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