Full BodyBeginner2×/week≈44 min

2-Day Full-Body Workout Plan

Short on time? Two full-body sessions still train every muscle twice a week — enough to build strength and muscle when effort is high.

Busy people who can reliably train twice a week.

Why this split

Your training week

≈42 min · 17 sets

QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs

Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Leg Press: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
1Leg Press
Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Beginner
Sets3
Reps6–10
Rest120s
2Push-Up
Primary: Chest · Secondary: Triceps, Shoulders, Abs · Difficulty: Beginner
Sets3
Reps6–10
Rest120s
3Lat Pulldown
Primary: Back · Secondary: Biceps · Difficulty: Beginner
Sets3
Reps6–10
Rest120s
4Lying Leg Curl
Primary: Hamstrings · Secondary: Calves · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
5Cable Glute Kickback
Primary: Glutes · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
6Face Pull
Primary: Shoulders · Secondary: Back, Traps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
7Triceps Pushdown
Primary: Triceps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s

≈45 min · 18 sets

QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs

Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Goblet Squat: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
1Goblet Squat
Primary: Quadriceps, Glutes · Secondary: Abs · Difficulty: Beginner
Sets3
Reps6–10
Rest120s
2Dumbbell Romanian Deadlift
Primary: Hamstrings, Glutes · Secondary: Lower back · Difficulty: Beginner
Sets3
Reps6–10
Rest120s
3Dumbbell Bench Press
Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner
Sets3
Reps6–10
Rest120s
4Seated Cable Row
Primary: Back · Secondary: Biceps, Shoulders · Difficulty: Beginner
Sets3
Reps6–10
Rest120s
5Hip Abduction Machine
Primary: Glutes · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
6Dumbbell Lateral Raise
Primary: Shoulders · Secondary: Traps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
7Overhead Dumbbell Triceps Extension
Primary: Triceps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s

Warm-up (5–8 min): 3–5 minutes of easy cardio (bike, treadmill or jumping jacks), mobility for the joints you will train and 1–2 light sets of the first exercise before your working sets.
Effort: Finish each set feeling you could do 2–3 more reps. Technique first: the load will go up over time.
How to progress (double progression): When you hit the top of the rep range on every set of an exercise, add 2–5% load next session and go back to the bottom of the range. Log your loads and reps.
Deload week: Every 6–8 weeks, do a week with half the sets at the same load to let your joints recover and come back stronger.

1Week 1
Learn the exercises and find your weights: finish sets with 3 reps left.
2Week 2
Add weight where it felt easy. Stop with 2 reps left.
3Week 3
Go for the top of the rep range. Stop 1–2 reps from failure.
4Week 4
Hit the top of the range on every set? Add 2–5% weight. Log everything to compare.

Every 6–8 weeks, take an easy week with half the sets.

To build muscle: eat in a small surplus with 1.6–2.2 g of protein per kg — see the ready-made meal plans. →

Free workout programmes for every schedule, plus muscle-focused sessions and a custom generator.

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Editorial pick
Adjustable dumbbells
A full weight rack in the space of two dumbbells.
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Exercise mat
Comfortable surface for core and floor exercises.
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Lifting straps
Keep your grip from limiting heavy pulls.
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