Free workout program
2-Day Full Body
2 days a week · Beginner friendly · About 60 minutes · Full gym
Two full-body days a week. Busy schedule, real progress.
Best for: general fitness, losing fat, building muscle.
Your week
- Day 1Full Body A
- Day 2Rest
- Day 3Rest
- Day 4Full Body B
- Day 5Rest
- Day 6Rest
- Day 7Rest
Train on any days that work for you. Keep a rest day between hard sessions when you can.
Full Body A
6 exercisesGlutesChestBack
Barbell Full SquatBarbell3 × 6–10
- Bar across traps, feet shoulder-width
- Sit hips back and down
- Keep knees tracking over toes
Bench PressBarbell3 × 6–10
- Retract shoulder blades, feet flat
- Lower bar to mid-chest
- Drive up and slightly back
Cable PulldownCable3 × 8–12
- Grip bar wider than shoulders
- Pull bar down to chest
- Squeeze shoulder blades together
Barbell Romanian DeadliftBarbell3 × 8–10
- Stand feet shoulder-width, soft knees
- Hinge hips, lower bar close
- Push hips forward, squeeze glutes
Dumbbell Lateral RaiseDumbbell2 × 12–15
- Slight bend in elbows
- Raise dumbbells out to shoulder height
- Lead with elbows, control the descent
Cable CrunchCable2 × 12–15
- Kneel below pulley, rope by face
- Crunch elbows toward thighs
- Keep hips still, squeeze abs
Full Body B
7 exercisesGlutesBackChest
Sled 45° Leg PressSled Machine3 × 10–12
- Sit back, feet shoulder-width on plate
- Press plate up, extend legs fully
- Don't lock knees, lower under control
Bent Over Barbell RowBarbell3 × 8–10
- Bend knees, hinge torso forward
- Row bar to lower torso
- Squeeze shoulder blades, keep back flat
Dumbbell Incline Bench PressDumbbell3 × 8–12
- Set bench to 45 degrees
- Lower dumbbells to chest sides
- Press up, elbows at 90 degrees
Dumbbell Shoulder PressDumbbell3 × 8–12
- Sit with back support, palms forward
- Press dumbbells overhead until touching
- Lower slowly back to shoulders
Lever Lying Leg CurlLeverage Machine3 × 10–12
- Lie face down, heels under pad
- Curl legs toward glutes
- Keep hips on pad
Barbell CurlBarbell2 × 10–12
- Pin elbows to sides
- Curl bar up without swinging
- Squeeze biceps at top
Cable Pushdown (With Rope Attachment)Cable2 × 10–12
- Grip rope, elbows at sides
- Push down to full extension
- Keep upper arms stationary
Run 2-Day Full Body in the app
- • Pick your training days. Miss one and the next workout waits for you.
- • Beginner and advanced versions, with easier swaps or extra sets.
- • Every set logged, last time's numbers shown, PRs tracked.
- • Swap any exercise you don't like.
Included with the Training and Complete plans.
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