2-Day Full Body

Two full-body sessions for busy weeks.

Two days a week with at least a day between (e.g. Tue / Fri). Every big muscle twice a week. Add weight when every set hits the top of the range.

How this plan works

Day A

• Back Squat (or Hack Squat): 1+3 × 6
• Bench Press (or Dumbbell Bench Press): 1+3 × 8
• Bent-Over Barbell Row (Pendlay) (or One-Arm Dumbbell Row): 3 × 8
• Overhead Press (or Seated Dumbbell Shoulder Press): 2 × 10
• Lying Leg Curl (or Seated Leg Curl): 2 × 12
• Cable Ab Crunches (or Hanging Leg Raise): 2 × 12

Day B

• Deadlift (or Trap Bar Deadlift): 1+2 × 5
• Incline Dumbbell Press (or Incline Barbell Bench Press): 1+3 × 10
• Lat Pulldown (or Assisted Pull Up (Machine)): 3 × 10
• Leg Press (or Goblet Squat): 3 × 12
• Cable Lateral Raise (or Dumbbell Lateral Raise): 3 × 15
• Standing EZ Bar Curl (or Barbell Curl): 2 × 12
• Triceps Pressdown (Bar) (or Triceps Pressdown (Rope)): 2 × 12