FREE WORKOUT PLAN
2-day full body workout plan
Updated 2026-10-12 · Leer en español
Two sessions a week is enough to build muscle if each one trains the whole body. This plan hits every major muscle group in both workouts, so each muscle gets worked twice a week: the frequency research favors, in the time a busy week allows.
Days
2 days a week
Session
55-55 min
Level
Beginner
Equipment
Full gym
Weekly schedule
Any two non-consecutive days, for example Monday and Thursday.
The workouts
Day A
Free Barbell Squat
3 × 6-10 · RIR 2 · rest 3 min
Bench Press
3 × 6-10 · RIR 2 · rest 3 min
Pronated Lat Pulldown
3 × 8-12 · RIR 2 · rest 2 min
Romanian Deadlift (RDL)
3 × 8-10 · RIR 2 · rest 150 s
Standing Lateral Raises
2 × 12-15 · RIR 1 · rest 60 s
Cable Crunches
2 × 10-15 · RIR 1 · rest 60 s
Day B
Leg Press
3 × 10-12 · RIR 2 · rest 2 min
Incline Dumbbell Press
3 × 8-12 · RIR 2 · rest 2 min
Seated Cable Row
3 × 8-12 · RIR 2 · rest 2 min
Lying Leg Curl
3 × 10-12 · RIR 1 · rest 90 s
Seated Dumbbell Press
2 × 8-12 · RIR 2 · rest 2 min
Standing Dumbbell Curl
2 × 10-12 · RIR 1 · rest 60 s
Cable Rope Tricep Pushdown
2 × 10-12 · RIR 1 · rest 60 s
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How to run this routine
Warm up with 5 minutes of easy cardio, then 2 lighter ramp-up sets on the first exercise of each session.
RIR means reps in reserve: stop each set when you could do that many more clean reps. RIR 2 means two left in the tank. How to judge RIR.
Use double progression. Pick a weight you can lift for the bottom of the rep range at the listed RIR. When you hit the top of the range on every set, add the smallest jump the gym allows (usually 2-2.5 kg for upper body, 2.5-5 kg for legs) and build the reps back up.
Run the plan in 4-week blocks: three weeks pushing the reps and weights up, then a deload week with half the sets at the same weights. Start the next block slightly heavier. How many sets per muscle you need.
Who this plan is for
Busy lifters, beginners, and anyone returning after a break. If you can add a third day later, move to the 3-day full body plan.
FAQ
Can you build muscle training 2 days a week?
Yes. Two full body sessions train each muscle twice a week. Progress is slower than with 3-4 days because weekly volume is lower, but beginners and returning lifters grow well on it.
How long is each workout?
About 60-70 minutes including warm-up, with 6-7 exercises and 2-3 minute rests on the big lifts.
Should I do cardio on the other days?
Light cardio or walking on off days is fine and helps recovery. Keep hard conditioning away from the day before leg-heavy sessions.
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