Beginner53 days16 workouts

Full Body Workout Program — 2 Days a Week

An 8-week full body program: 2 workouts a week (Mon/Thu), 16 workouts in total. Two alternating days — day A built on barbell basics, day B on machines and dumbbells. 6 exercises per workout, 3–4 sets of 10–15 reps. Good for busy people: more recovery between workouts, fewer days at the gym.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

6 exercises · 21 sets

Week 1, Mon — Full Body A (barbell basics)

Barbell Back Squat
Legs
- 30 kg × 10 reps
- 30 kg × 10 reps
- 30 kg × 10 reps
- 30 kg × 10 reps
Barbell Bench Press
Chest
- 30 kg × 10 reps
- 30 kg × 10 reps
- 30 kg × 10 reps
- 30 kg × 10 reps
Barbell Row to Waist
Back
- 30 kg × 10 reps
- 30 kg × 10 reps
- 30 kg × 10 reps
- 30 kg × 10 reps
Seated Barbell Press (Military Press)
Shoulders
- 20 kg × 10 reps
- 20 kg × 10 reps
- 20 kg × 10 reps
Standing Barbell Curl
Arms
- 15 kg × 10 reps
- 15 kg × 10 reps
- 15 kg × 10 reps
Twisting Sit-Up on Incline Bench
Abs
- 15 reps
- 15 reps
- 15 reps

Locked: 15 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 46 exercises · 21 sets

Leg Press — Legs
Hammer Strength Chest Press — Chest
Lat Pulldown to Front — Back
Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
Triceps Rope Pushdown — Arms
Hanging Knee Raise — Abs

Day 86 exercises · 21 sets

Barbell Back Squat — Legs
Barbell Bench Press — Chest
Barbell Row to Waist — Back
Seated Barbell Press (Military Press) — Shoulders
Standing Barbell Curl — Arms
Twisting Sit-Up on Incline Bench — Abs

Day 116 exercises · 21 sets

Leg Press — Legs
Hammer Strength Chest Press — Chest
Lat Pulldown to Front — Back
Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
Triceps Rope Pushdown — Arms
Hanging Knee Raise — Abs

Day 156 exercises · 21 sets

Barbell Back Squat — Legs
Barbell Bench Press — Chest
Barbell Row to Waist — Back
Seated Barbell Press (Military Press) — Shoulders
Standing Barbell Curl — Arms
Twisting Sit-Up on Incline Bench — Abs

Day 186 exercises · 21 sets

Leg Press — Legs
Hammer Strength Chest Press — Chest
Lat Pulldown to Front — Back
Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
Triceps Rope Pushdown — Arms
Hanging Knee Raise — Abs

Day 226 exercises · 21 sets

Barbell Back Squat — Legs
Barbell Bench Press — Chest
Barbell Row to Waist — Back
Seated Barbell Press (Military Press) — Shoulders
Standing Barbell Curl — Arms
Twisting Sit-Up on Incline Bench — Abs

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Full Body Workout Program — 2 Days a Week | Training plans | Workouter