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
- Great for beginners: practise each movement often.
- Each major muscle is trained at least twice a week.
- Volume was trimmed to fit your time.
- No major muscle is trained on consecutive days.
MonFull Body A
≈42 min · 17 sets
QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs
Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Beginner
Reps6–10Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner
Reps6–10Primary: Back · Secondary: Biceps, Shoulders · Difficulty: Beginner
Reps6–10Primary: Hamstrings · Secondary: Calves · Difficulty: Beginner
Reps10–15Primary: Glutes · Difficulty: Beginner
Reps10–15Primary: Shoulders · Secondary: Traps · Difficulty: Beginner
Reps10–15Primary: Triceps · Difficulty: Beginner
Reps10–15
ThuFull Body B
≈45 min · 18 sets
QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs
Primary: Quadriceps, Glutes · Secondary: Abs · Difficulty: Beginner
Reps6–10Primary: Hamstrings, Glutes · Secondary: Lower back · Difficulty: Beginner
Reps6–10Primary: Chest · Secondary: Triceps, Shoulders, Abs · Difficulty: Beginner
Reps6–10Primary: Back · Secondary: Biceps · Difficulty: Beginner
Reps6–10Primary: Glutes · Difficulty: Beginner
Reps10–15Primary: Shoulders · Secondary: Back, Traps · Difficulty: Beginner
Reps10–157Overhead Dumbbell Triceps Extension
Primary: Triceps · Difficulty: Beginner
Reps10–15
Weekly metrics
- Total weekly sets
- 35
- Sessions per week
- 2
- Avg. duration
- 44 min
- Exercises per session
- 7
Sets per muscle / week
- Chest6 / 8 · 2×/week
- Back7 / 9 · 2×/week
- Shoulders8.5 / 6 · 2×/week
- Biceps3 / 4 · 0×/week
- Triceps7 / 4 · 2×/week
- Quadriceps6 / 8 · 2×/week
- Hamstrings6.5 / 6 · 2×/week
- Glutes13 / 6 · 2×/week
- Calves1 / 4 · 0×/week
- Abs3 / 4 · 0×/week
Volume distribution
- Chest 10%
- Back 11%
- Shoulders 14%
- Biceps 5%
- Triceps 11%
- Quadriceps 10%
- Hamstrings 11%
- Glutes 21%
- Calves 2%
- Abs 5%
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- Editorial pick
Adjustable dumbbells
A full weight rack in the space of two dumbbells.
View options ↗ - Editorial pick
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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