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2-day full-body workout plan

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Two full-body workouts a week: the least time that still trains the whole body twice a week. For a start in the gym, or for weeks with little time.

Each workout begins with a squat or leg press, a bench press and a row or pulldown, then smaller exercises for the rest. The two workouts take different exercises, two working sets each, and Liftava suggests the next weights and reps every workout.

workouts a week
2
minutes a workout
60
exercises
16
sets a week
32
  1. MonFull body
  2. TueRest
  3. WedRest
  4. ThuFull body
  5. FriRest
  6. SatRest
  7. SunRest

A week as an example. Train on any days: the plan goes on in its order.

Full body A

8 exercises · 16 sets

  1. Barbell Back Squat2 × 6–8+ 2 warm-up
  2. Barbell Bench Press2 × 8–10+ 1 warm-up
  3. Seated Cable Row (V Grip)2 × 8–10+ 1 warm-up
  4. Seated Leg Curl2 × 10–12
  5. Cable Lateral Raise2 × 12–15
  6. Dumbbell Bicep Curl2 × 10–12
  7. Machine Standing Calf Raise2 × 12–15
  8. Reverse Pec Deck2 × 12–15

Full body B

8 exercises · 16 sets

  1. Leg Press2 × 6–8+ 2 warm-up
  2. Dumbbell Incline Bench Press2 × 8–10+ 1 warm-up
  3. Lat Pulldown2 × 8–10+ 1 warm-up
  4. Barbell Romanian Deadlift2 × 8–10+ 1 warm-up
  5. Dumbbell Lateral Raise2 × 12–15
  6. Cable Overhead Triceps Extension2 × 10–12
  7. Cable Crunch2 × 12–15
  8. Pec Deck Fly2 × 10–12

Rest after a set: 3 min after the day’s first exercise, 2.5 min after the other big ones, 1.5 min after the rest.

Hard sets a week

Sets close to failure each muscle gets in a week: a working set counts whole for each muscle the exercise mainly trains, half for one that helps.

  • Glutes6
  • Chest6
  • Upper back6
  • Triceps5
  • Quads4
  • Hamstrings4
  • Lats4
  • Biceps4
  • Side delts4
  • Adductors3
  • Lower back3
  • Front delts3
  • Rear delts3
  • Abs2
  • Calves2
  • Forearms1

Spacing the two workouts

Leave two or three days between the workouts, as in the example week, with workouts on Monday and Thursday. The plan has no fixed weekdays: Liftava starts the next workout with the day after the last one you trained, so in a busy week workout A or B just comes a few days later.

From two days to three

Workouts A and B are the first two days of the 3-day full-body plan, exercise for exercise. Going to three days adds its workout C, which repeats the main lifts of A. Your suggested weights carry over, because Liftava takes them from the last time you did each exercise.

How the plan is built

  • With two days a week or more, every split trains each muscle at least twice a week.
  • A day starts with the big movements (a squat or leg press, a press, a row, a hinge) and ends with smaller exercises for shoulders, arms, calves and abs, as many as fit the time you chose.
  • Each movement has a list of exercises from the best to the furthest alternative. The main lifts keep to the best one or two all week, so a beginner learns their lifts; the smaller exercises take the next one each time, so two days do not repeat each other.
  • Every exercise starts with two working sets close to failure. A workout longer than an hour adds a third, and once you train regularly so does an hour in a gym three days a week or more, for the exercises of the big muscles. A muscle you want to bring up gets a set more.
  • Extra exercises and sets stop at a weekly ceiling for each muscle: 14 hard sets for a beginner, 18 for regular training, 20 when experienced (4 more for a muscle you bring up), counting what the presses and pulls give it too. The table under the plan shows how many each gets.