sled 45° leg press
Double Progression (Reps → Weight) · 8–12 repsRest 2 min
3 × 10
sets × reps
Machine unavailable: Choose sled hack squat.
2 VARIANTS Plans
Full Body 2 days/week ~1h 6min
Full Body Essentials
A two-day full-body plan for beginners and returning trainees who want to train the whole body with two sessions per week. Sessions A and B use different emphases and distribute lower-body, pressing, pulling, and accessory work across the week. The Machines variant uses cables and machines; the Free Weights variant combines barbells, dumbbells, cables, bodyweight, and weighted exercises.
Who is this plan for?
- Beginners or returning trainees with two available training days per week
- Trainees who want to train the whole body in each session rather than follow a split spread across more days
- Access to cables and machines for the Machines variant, or a barbell, dumbbells, and cables for the Free Weights variant
- About 60–70 minutes available per training session
How it works
- Two sessions per week: Session A and Session B are each trained once per week. Both are full-body sessions, but they use different exercises and emphases.
- Two equipment variants: The Machines variant uses cables and machines. The Free Weights variant combines barbells, dumbbells, cables, bodyweight, and weighted exercises.
- Exercise order: Larger lower-body and compound movements come early in the session; smaller accessory and core exercises generally come later.
- Double progression for loaded exercises: Reps increase within each exercise's target range. Once the top of the range is reached on every set, load increases by the configured step and reps return to the bottom of the range. After two consecutive failed attempts, load is reduced by 10%.
- Bodyweight exercises: In the Free Weights variant, Chin-up, Walking Lunge, and Crunch (hands Overhead) progress by repetitions. When every set meets its target, the target for every set increases by one rep; after three consecutive failed attempts, it decreases by two reps per set.
Pros & Limitations
+ Only two training days per week while keeping a full-body structure
+ Two variants for different gym setups
+ Every programmed exercise has active progression through load or repetitions
− Weekly volume is intentionally moderate and is not designed to maximize total hypertrophy training volume
− Both sessions contain eight exercises and average about 63 minutes in the Machines variant and 70 minutes in the Free Weights variant
− The Free Weights variant is not barbell-only and also requires dumbbells, cables, and bodyweight exercises
Muscles trained
Avg. hits per week · Primary 1.0 · Secondary 0.5
Front
Back
Quads
6
Glutes
6
Chest
6
Triceps
6
Front Delts
6
Upper Back
6
Biceps
6
Rear Delts
6
Hamstrings
4.5
Lats
4.5
Forearms
4.5
Side Delts
4.5
Core
4
Adductors
3
Calves
3
Upper Traps
1.5
Variant
Plan Structure
Workout A
8 exercises · 23 sets · ~1h 1min
lever lying leg curl
Double Progression (Reps → Weight) · 10–12 repsRest 90 sec
3 × 11
sets × reps
lever chest press
Double Progression (Reps → Weight) · 8–12 repsRest 2 min
3 × 10
sets × reps
cable seated row
Double Progression (Reps → Weight) · 8–12 repsRest 2 min
3 × 10
sets × reps
lever shoulder press
Double Progression (Reps → Weight) · 6–10 repsRest 2 min
3 × 8
sets × reps
cable lateral raise
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
3 × 13
sets × reps
cable curl
Double Progression (Reps → Weight) · 10–15 repsRest 60 sec
3 × 12
sets × reps
cable kneeling crunch
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
2 × 13
sets × reps
Workout B
8 exercises · 23 sets · ~1h 4min
sled hack squat
Double Progression (Reps → Weight) · 8–12 repsRest 2 min
3 × 10
sets × reps
Machine unavailable: Choose sled 45° leg press.
Lever Hip Extension
Double Progression (Reps → Weight) · 10–12 repsRest 90 sec
3 × 11
sets × reps
lever seated fly
Double Progression (Reps → Weight) · 10–12 repsRest 90 sec
3 × 11
sets × reps
cable pulldown
Double Progression (Reps → Weight) · 8–12 repsRest 2 min
3 × 10
sets × reps
cable face pull
Double Progression (Reps → Weight) · 12–15 repsRest 90 sec
3 × 13
sets × reps
cable pushdown
Double Progression (Reps → Weight) · 10–15 repsRest 60 sec
3 × 12
sets × reps
cable kneeling crunch
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
2 × 13
sets × reps
lever seated calf raise
Double Progression (Reps → Weight) · 15–20 repsRest 60 sec
3 × 17
sets × reps
Workout A
8 exercises · 23 sets · ~1h 10min
barbell squat
Double Progression (Reps → Weight) · 6–10 repsRest 3 min
3 × 8
sets × reps
barbell bench press
Double Progression (Reps → Weight) · 6–10 repsRest 3 min
3 × 8
sets × reps
dumbbell incline row
Double Progression (Reps → Weight) · 8–12 repsRest 2 min
3 × 10
sets × reps
barbell overhead press
Double Progression (Reps → Weight) · 6–10 repsRest 3 min
3 × 8
sets × reps
chin-up
Rep ProgressionRest 3 min
3 × 8
sets × reps
Not yet possible unassisted: Choose cable pulldown.
dumbbell lateral raise
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
3 × 13
sets × reps
weighted crunch
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
2 × 13
sets × reps
barbell standing calf raise
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
3 × 13
sets × reps
Workout B
8 exercises · 23 sets · ~1h 9min
barbell romanian deadlift
Double Progression (Reps → Weight) · 6–10 repsRest 3 min
3 × 8
sets × reps
walking lunge
Rep ProgressionRest 2 min
3 × 10
sets × reps
Not enough space: Choose split squats.
dumbbell incline bench press
Double Progression (Reps → Weight) · 8–12 repsRest 2 min
3 × 10
sets × reps
dumbbell one arm bent-over row
Double Progression (Reps → Weight) · 8–12 repsRest 2 min
3 × 10
sets × reps
cable face pull
Double Progression (Reps → Weight) · 12–15 repsRest 90 sec
3 × 13
sets × reps
dumbbell hammer curl
Double Progression (Reps → Weight) · 10–12 repsRest 60 sec
3 × 11
sets × reps
crunch (hands overhead)
Rep ProgressionRest 60 sec
2 × 20
sets × reps
barbell seated calf raise
Double Progression (Reps → Weight) · 15–20 repsRest 60 sec
3 × 17
sets × reps
Talk to your doctor before starting a new training program, especially if you have pre-existing conditions or haven't trained in a while. Start lighter than you think — good technique always comes before heavy weight.
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