2-day full body workout plan

Two full-body gym sessions a week for 8 weeks, in a beginner and an intermediate version, with chest, back and legs trained on both days.

Two sessions a week are enough to build muscle and strength if each one trains the whole body and every set ends close to failure. This plan is built that way: each session covers legs, chest, back, shoulders and arms, with two or three rest days in between. The beginner version takes about 45 minutes on machines and dumbbells, with the squat as its only barbell lift. The intermediate version puts the barbell squat, bench press and Romanian deadlift on day A and machines and dumbbells on day B, takes about 55 minutes and ends with a deload in week 8.

Split	Days a week	Level	Weeks	Minutes	Sets a week	Equipment	In the app
Full body	2	Beginner	8	≈45	33	Barbell, Machines, Dumbbells	Full body · 2 days

Track this plan for free in SmartWorkout

The same exercises, sets, reps and RIR, ready in the app. Logging, rest timer and history are free. Automatic progression suggestions: Premium.

In the app: Plans → Full body · 2 days

Good fit if

You are new to the gym, or back after a long break, and two days a week is what you can keep up.
You want every big muscle group trained twice a week, mostly on machines and dumbbells.
You can give each session about 45 minutes.

Take another plan if

You can train three days a week: the 3-day full body plan builds faster and has every exercise of this one.
Your weights go up only every week or two: switch to the intermediate version.

Weekly schedule

Mon	Tue	Wed	Thu	Fri	Sat	Sun
Full Body A	Rest	Rest	Full Body B	Rest	Rest	Rest

Missed a day? Do the next session in order: the app runs the sessions in sequence.

Any two days with two or three rest days between them work: Tuesday and Friday, Wednesday and Saturday, or Saturday and Tuesday. Avoid back-to-back days: both sessions load the legs, chest and back.

The plan, week 1

Week 1 is calibration: pick a weight for the bottom of each range with one more rep in reserve than later. The RIR column shows week 1 → week 2 onwards; the grid below shows what changes in weeks 2-8.

Tempo 3-0-1-0: 3 s lowering, 0 s pause in the stretch, 1 s lifting, 0 s pause in the squeeze. X: lift as fast as you can while staying in control.

What RIR means →How to read tempo →

B3fx3×6–10 · RIR 2

	A	B	C	D	E
1	Exercise	Sets × reps	RIR	Tempo	Rest	Notes
2	WUWarm-up sets	2 × 5	–	–	1:00
3	ABarbell Squat	3 × 6–10	3 → 2	3-0-1-0	2:30	The only barbell lift. Not ready for the bar yet? Use the dumbbell sumo squat from the substitutions for all 8 weeks.
4	BMachine Chest Press	3 × 8–12	3 → 2	3-0-1-0	2:00	Set the seat so the handles start at mid-chest height.
5	CSeated Cable Row	3 × 8–12	3 → 2	3-0-1-1	2:00
6	DSeated Leg Curl	3 × 10–15	3 → 2	3-0-1-0	1:30
7	EDumbbell Biceps Curl	2 × 10–15	3 → 2	3-0-1-0	1:00
8	FMachine Reverse Flyes	3 × 12–20	3 → 2	2-0-1-1	1:00

17 working sets · ≈45 min

B3fx3×8–12 · RIR 2

	A	B	C	D	E
1	Exercise	Sets × reps	RIR	Tempo	Rest	Notes
2	WUWarm-up sets	2 × 8	–	–	1:00
3	ALeg Press	3 × 8–12	3 → 2	3-0-1-0	2:00
4	BDumbbell Bench Press	3 × 8–12	3 → 2	3-0-1-0	2:00
5	CCable Lat Pulldown	3 × 8–12	3 → 2	3-0-1-1	2:00	Pull the bar to your upper chest without leaning far back.
6	DDumbbell Romanian Deadlift	2 × 8–12	3 → 2	3-1-1-0	2:00	Hips back, knees soft, dumbbells close to the legs; stop before your back rounds.
7	ESeated Dumbbell Shoulder Press	3 × 8–12	3 → 2	3-0-1-0	2:00	Back against the bench; lower the dumbbells to about ear height.
8	FDumbbell Biceps Curl	2 × 10–15	3 → 2	3-0-1-0	1:00

16 working sets · ≈45 min

Full Body AFull Body B

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Week by week

I started on

	W1	W2	W3	W4	W5	W6	W7	W8
Phase	Calibration	Build	Build	Build	Build	Build	Build	Build
RIR	3	2	2	2	2	2	2	2
Working sets	33	33	33	33	33	33	33	33
What to do	Find your weights	Reps, then weight	Reps, then weight	Reps, then weight	Reps, then weight	Reps, then weight	Reps, then weight	Reps, then weight
Done: Full Body A
Done: Full Body B

No planned deload: beginners recover between sessions at this volume. If two sessions in a row go backwards, take an easy week.

Saved only in this browser. The app keeps your weights and reps.

Worked example: Barbell Squat

Sample numbers of a simulated lifter, worked through with the manual rule on this page.

Week	Weight	Reps per set	RIR	Next session
1	55 kg	6 · 6 · 6	3	Calibration done: add reps
2	55 kg	7 · 7 · 7	3	Add reps
3	55 kg	8 · 8 · 8	2	Add reps
4	55 kg	9 · 9 · 9	2	Add reps
5	55 kg	10 · 10 · 10	2	All sets at the top: 57.5 kg
6	57.5 kg	8 · 8 · 8	3	Add reps
7	57.5 kg	9 · 9 · 9	3	Add reps
8	57.5 kg	10 · 10 · 10	2	Next run starts at 65 kg

How to progress on this plan

The simplest method that works on any plan: double progression. Keep the weight and add reps while you finish your sets with the reserve in the RIR column. When every set reaches the top of the range, add one step and build the reps up again.

Barbell Squat 3 × 6–10 at RIR 2: when all 3 sets reach 10 reps at RIR 2 or easier, add 2.5 kg next session.
Machine Chest Press 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2.5 kg next session.
Seated Cable Row 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2.5 kg next session.
Leg Press 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2.5 kg next session.
Dumbbell Bench Press 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2 kg next session.
Cable Lat Pulldown 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2.5 kg next session.
Isolation exercises (10–20 reps) follow the same rule. With light dumbbells, the next pair can be too big a jump: use the in-between weight, or stay and go 1-2 reps above the range for a week or two.
Each compound lift comes once a week, so it gets eight sessions in this block. Expect about one rep more a week and a weight step every few weeks, not every session.
Because each lift comes back only once a week, two sessions without progress means two weeks. Check sleep, rest times and honest RIR before you take weight off.
The dumbbell biceps curl is the only exercise on both days, with the same 2 × 10-15: progress from your last session of it, whichever day it was.

What to do next session

You logged	Next session
All sets at the top of the range with the planned reserve	One weight step up
Below the top, with the planned reserve	Same weight, +1 rep on the sets that allow it
One rep less in reserve than planned	Same weight and reps: repeat the session
Sets below the range, or RIR 0 when the target was 2	Keep the weight; if sets fell below the range, one step down
No progress for 2 sessions	Check rest and honest RIR; after a 3rd session, about −10% and build back up

The full guide: how to progress →

Your starting weights

Enter a recent set of the exercise: weight, reps and how many reps you had left. You get the week-1 weight for the bottom of the range with one rep more in reserve, from the widely used RPE chart (RTS).

ExerciseWeight (kg)RepsReps in reserve

1RM calculator →

Weekly volume per muscle

Working sets per muscle in a regular week, counted the way the app counts them: a set is 1 for a muscle the exercise trains directly and 0.5 for one it trains indirectly. Warm-ups don't count.

Chest6 · 2×/wk
Back6 · 2×/wk
Quadriceps6 · 2×/wk
Hamstrings5 · 2×/wk
Gluteus6.5 · 2×/wk
Side delts4.5 · 1×/wk
Rear delts4.5 · 1×/wk
Biceps4 · 2×/wk
Triceps4.5 · 1×/wk
Front delts6 · 1×/wk
Calves–
Abs–
Trapezius6 · 1×/wk
Lower Back2 · 1×/wk

ZonesBelow maintenanceMaintenance zoneGrowth zoneHigh volumeVery high volume

Abs and calves are optional. From 10 sets a week the app labels a muscle "High volume": above its default target and still productive.

Count your own sets →

Substitutions

Choose your substitute in week 1 and keep it for all 8 weeks: the app tracks progress per exercise. Each substitute trains the same muscles directly, so the volume above stays the same.

In the plan	Swap for
Leg Press	Machine Hack Squat, Lever Horizontal Leg Press, Dumbbell Goblet Squat
Dumbbell Bench Press	Smith Bench Press, Hammer Grip Dumbbell Bench Press, Barbell Bench Press
Cable Lat Pulldown Pull the bar to your upper chest without leaning far back.	Lat Pulldown Machine, Cable Neutral Grip Lat Pulldown, Pull-Up
Dumbbell Romanian Deadlift Hips back, knees soft, dumbbells close to the legs; stop before your back rounds.	Dumbbell Deadlift, Romanian Deadlift
Seated Dumbbell Shoulder Press Back against the bench; lower the dumbbells to about ear height.	Machine Shoulder Press, Standing Dumbbell Shoulder Press, Seated Arnold Dumbbell Press
Dumbbell Biceps Curl	EZ-Bar Biceps Curl, Bar Cable Biceps Curl, Dumbbell Hammer Curl
Barbell Squat The only barbell lift. Not ready for the bar yet? Use the dumbbell sumo squat from the substitutions for all 8 weeks.	Dumbbell Sumo Squat, Landmine Squat, Front Squat
Machine Chest Press Set the seat so the handles start at mid-chest height.	Lying Chest Press, Close Grip Dumbbell Press
Seated Cable Row	Dumbbell Bent Over Row, One-Arm Cable Row, One-Arm Low Cable Seated Row
Seated Leg Curl	Standing Leg Curl, Single-Leg Cable Leg Curl, Seated Single Leg Curl
Machine Reverse Flyes	Cable Rear Delt Fly, Dumbbell Incline Rear Lateral T Raise

Adapt the plan

Short on time: Drop the biceps curl on day B: it is also on day A, so you lose the least, and you save about 4 minutes. Need more? Skip the reverse flyes on day A too (about 6 minutes). Every compound lift stays.
Bulking or cutting: Keep the plan as it is in both. On a cut, aim to hold your weights: reps that drop by one or two are normal, and you can skip the last set of the isolation exercises if recovery suffers.
Bringing up one muscle: Side delts, rear delts and triceps get direct work once a week here. To bring one up, add 2 sets on the day without it: lateral raises on day A, reverse flyes or triceps pushdowns on day B. For more glute work, add 2-3 sets of hip thrusts on day A. Two isolation sets add about 5 minutes, hip thrusts closer to 8.
Over 40: Warm up a little longer, keep one more rep in reserve on the heavy barbell lifts and take the full rest. Joints decide the pace, not the calendar.
Training at home: With dumbbells and a bench, swap each machine for a dumbbell exercise from the substitutions that trains the same muscles, and keep it for the whole 8 weeks.

The same plan in the app

The app opens exactly this plan: all 8 weeks, the same targets, week 1 calibration included. Its description in the app:

Two full body (FBW) workouts a week for your first months in the gym, e.g. Mon and Thu, about 60 minutes each, mostly on machines and dumbbells with one barbell lift: the squat. 8 weeks: week 1 is calibration (pick weights that leave 3 reps in reserve, RIR 3), weeks 2-8 at RIR 2. Progression: add reps first, then weight once every set reaches the top of its range at the target RIR.

Free: the plan, logging weight, reps and RIR, the rest timer, history, previous results and the calculators.

This page teaches the manual method. With Premium, the app suggests the weight and reps for every set after each workout, from the weights, reps and RIR you logged, including week-1 calibration and the deload. Its suggestions can differ from this simple rule because it uses more of your data.

Track this plan for free in SmartWorkout

The same exercises, sets, reps and RIR, ready in the app. Logging, rest timer and history are free. Automatic progression suggestions: Premium.

In the app: Plans → Full body · 2 days

Split	Days a week	Level	Weeks	Minutes	Sets a week	Equipment	In the app
Full body	2	Intermediate	8	≈55	43	Barbell, Machines, Dumbbells	Full body · 2 days

Track this plan for free in SmartWorkout

The same exercises, sets, reps and RIR, ready in the app. Logging, rest timer and history are free. Automatic progression suggestions: Premium.

In the app: Plans → Full body · 2 days

Good fit if

Your weights go up every week or two, and two gym days is all you can fit in for now.
You want heavy barbell work: the squat, bench press and Romanian deadlift, all on day A.
You can give each session about 55 minutes.

Take another plan if

You can train three or four days: the 3-day full body or 4-day upper/lower plan gives the big muscle groups 9-12 sets a week instead of 7-8 here, and builds faster.
You are in your first months of training: start with the beginner version.

Weekly schedule

Mon	Tue	Wed	Thu	Fri	Sat	Sun
Full Body A	Rest	Rest	Full Body B	Rest	Rest	Rest

Missed a day? Do the next session in order: the app runs the sessions in sequence.

Any two days with two or three rest days between them work: Tuesday and Friday, Wednesday and Saturday, or Saturday and Tuesday. Avoid back-to-back days: both sessions load the legs, chest and back.

The plan, week 1

Tempo 3-0-1-0: 3 s lowering, 0 s pause in the stretch, 1 s lifting, 0 s pause in the squeeze. X: lift as fast as you can while staying in control.

What RIR means →How to read tempo →How supersets work →

B3fx3×6–10 · RIR 2

	A	B	C	D	E
1	Exercise	Sets × reps	RIR	Tempo	Rest	Notes
2	WUWarm-up sets	2 × 5	–	–	1:00
3	ABarbell Squat	3 × 6–10	3 → 2	2-0-X-0	3:00
4	BBarbell Bench Press	3 × 6–10	3 → 2	2-0-1-0	3:00	Before the first working set, do one lighter ramp set of 5 reps at about 60% of your working weight.
5	CCable Lat Pulldown	3 × 8–12	2 → 1	2-0-1-1	2:00	Pull-ups instead if you can do 10 or more strict reps.
6	DRomanian Deadlift	3 × 8–12	3 → 2	3-0-1-0	2:30	Bar close to the legs, hips back; stop before your back rounds.
7	ESeated Leg Curl	2 × 10–15	2 → 1	2-0-1-1	1:30
8	FDumbbell Lateral Raise	2 × 12–20	2 → 1	2-0-1-0	1:00
9	G1Dumbbell Biceps Curl	2 × 10–15	2 → 1	2-0-1-0	→
10	G2Cable Triceps Pushdown	2 × 10–15	2 → 1	2-0-1-1	1:00

20 working sets · ≈55 min · → Superset: go straight to the next exercise, rest after the pair

B3fx4×8–12 · RIR 1

	A	B	C	D	E
1	Exercise	Sets × reps	RIR	Tempo	Rest	Notes
2	WUWarm-up sets	2 × 8	–	–	1:00
3	ALeg Press	4 × 8–12	2 → 1	2-0-X-0	2:00	Keep the seat, foot position and depth the same every week, so your reps compare.
4	BIncline Dumbbell Bench Press	4 × 8–12	3 → 2	2-0-1-0	2:00
5	CSeated Cable Row	4 × 8–12	2 → 1	2-0-1-1	2:00
6	DSeated Leg Curl	2 × 10–15	2 → 1	2-0-1-1	1:30
7	ESeated Dumbbell Shoulder Press	3 × 8–12	3 → 2	2-0-1-0	2:00
8	F1Seated Incline Biceps Curl	3 × 10–15	2 → 1	3-0-1-0	→
9	F2Cable Rear Delt Fly	3 × 12–20	2 → 1	2-0-1-1	1:00

23 working sets · ≈55 min · → Superset: go straight to the next exercise, rest after the pair

Full Body AFull Body B

Track this plan for free

Week by week

I started on

	W1	W2	W3	W4	W5	W6	W7	W8
Phase	Calibration	Build	Build	Build	Build	Build	Build	Deload
RIR	3 / 2	2 / 1	2 / 1	2 / 1	2 / 1	2 / 1	2 / 1	4
Working sets	43	43	43	43	43	43	43	25
What to do	Find your weights	Reps, then weight	Reps, then weight	Reps, then weight	Reps, then weight	Reps, then weight	Reps, then weight	Same weights, half the sets
Done: Full Body A
Done: Full Body B

Week 8 is a deload: about 60% of the sets (4→2, 3→2, 2→1), the same weights and rest, stop at RIR 4. Why a deload helps →

Saved only in this browser. The app keeps your weights and reps.

Worked example: Barbell Bench Press

Sample numbers of a simulated lifter, worked through with the manual rule on this page.

Week	Weight	Reps per set	RIR	Next session
1	72.5 kg	6 · 6 · 6	3	Calibration done: add reps
2	72.5 kg	7 · 7 · 7	3	Add reps
3	72.5 kg	8 · 8 · 8	2	Add reps
4	72.5 kg	9 · 9 · 8	2	Add reps
5	72.5 kg	9 · 9 · 9	2	Add reps
6	72.5 kg	9 · 9 · 9	2	Add reps
7	72.5 kg	10 · 10 · 9	2	Next week: deload
8	72.5 kg	8 · 8	4	Next run starts at 77.5 kg

How to progress on this plan

Barbell Squat 3 × 6–10 at RIR 2: when all 3 sets reach 10 reps at RIR 2 or easier, add 2.5 kg next session.
Barbell Bench Press 3 × 6–10 at RIR 2: when all 3 sets reach 10 reps at RIR 2 or easier, add 2.5 kg next session.
Cable Lat Pulldown 3 × 8–12 at RIR 1: when all 3 sets reach 12 reps at RIR 1 or easier, add 2.5 kg next session.
Romanian Deadlift 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2.5 kg next session.
Leg Press 4 × 8–12 at RIR 1: when all 4 sets reach 12 reps at RIR 1 or easier, add 2.5 kg next session.
Incline Dumbbell Bench Press 4 × 8–12 at RIR 2: when all 4 sets reach 12 reps at RIR 2 or easier, add 2 kg next session.
Isolation exercises (10–20 reps) follow the same rule. With light dumbbells, the next pair can be too big a jump: use the in-between weight, or stay and go 1-2 reps above the range for a week or two.
This version builds slowly: 7-8 weekly sets for the big muscle groups is what two sessions can hold. Don't pile on sets to make up for the missing day; add a third day when you can.
Day A has all three barbell lifts. Take the full rest, 3 minutes after the squat and bench press and 2:30 after the Romanian deadlift, or the later lifts lose reps.
Each lift comes once a week, so expect about one rep a week; the bench press may reach its first weight step only in week 7 or in the next run. A stall (two sessions without progress) takes two weeks to show, so don't change anything after one bad session.
The seated leg curl is the same on both days (2 × 10-15 at RIR 1): progress from your last session of it, whichever day it was.

What to do next session

You logged	Next session
All sets at the top of the range with the planned reserve	One weight step up
Below the top, with the planned reserve	Same weight, +1 rep on the sets that allow it
One rep less in reserve than planned	Same weight and reps: repeat the session
Sets below the range, or RIR 0 when the target was 2	Keep the weight; if sets fell below the range, one step down
No progress for 2 sessions	Check rest and honest RIR; after a 3rd session, about −10% and build back up

The full guide: how to progress →

Your starting weights

ExerciseWeight (kg)RepsReps in reserve

1RM calculator →

Weekly volume per muscle

Working sets per muscle in a regular week, counted the way the app counts them: a set is 1 for a muscle the exercise trains directly and 0.5 for one it trains indirectly. Warm-ups don't count.

Chest7 · 2×/wk
Back7 · 2×/wk
Quadriceps7 · 2×/wk
Hamstrings7 · 2×/wk
Gluteus8 · 1×/wk
Side delts5 · 2×/wk
Rear delts5 · 1×/wk
Biceps5 · 2×/wk
Triceps5.5 · 1×/wk
Front delts7.5 · 1×/wk
Calves–
Abs–
Trapezius5.5 · 1×/wk
Lower Back3 · 1×/wk

ZonesBelow maintenanceMaintenance zoneGrowth zoneHigh volumeVery high volume

Abs and calves are optional. From 10 sets a week the app labels a muscle "High volume": above its default target and still productive.

Count your own sets →

Substitutions

Choose your substitute in week 1 and keep it for all 8 weeks: the app tracks progress per exercise. Each substitute trains the same muscles directly, so the volume above stays the same.

In the plan	Swap for
Barbell Squat	Front Squat, Lowbar Squat, Landmine Squat
Barbell Bench Press Before the first working set, do one lighter ramp set of 5 reps at about 60% of your working weight.	Dumbbell Bench Press, Smith Bench Press
Cable Lat Pulldown Pull-ups instead if you can do 10 or more strict reps.	Pull-Up, Lat Pulldown Machine, One-Arm Lat Pulldown
Romanian Deadlift Bar close to the legs, hips back; stop before your back rounds.	Dumbbell Romanian Deadlift, Dumbbell Deadlift
Seated Leg Curl	Standing Leg Curl, Single-Leg Cable Leg Curl, Seated Single Leg Curl
Dumbbell Lateral Raise	Cable Lateral Raise, Machine Lateral Raise, Seated Dumbbell Lateral Raise
Dumbbell Biceps Curl	EZ-Bar Biceps Curl, Bar Cable Biceps Curl, Dumbbell Hammer Curl
Cable Triceps Pushdown	EZ-Bar Tricep Pushdown, Dumbbell Lying Triceps Extension, Machine Triceps Extension
Leg Press Keep the seat, foot position and depth the same every week, so your reps compare.	Machine Hack Squat, Lever Horizontal Leg Press, Machine Reverse Hack Squat
Incline Dumbbell Bench Press	Incline Barbell Bench Press, Smith Incline Chest Press
Seated Cable Row	Dumbbell Bent Over Row, One-Arm Cable Row, One-Arm Low Cable Seated Row
Seated Dumbbell Shoulder Press	Machine Shoulder Press, Standing Dumbbell Shoulder Press, Seated Arnold Dumbbell Press
Seated Incline Biceps Curl	Bayesian Cable Curl, Dumbbell Incline Hammer Curl, Incline Cable Curl
Cable Rear Delt Fly	Machine Reverse Flyes, Alternate Bent Over Dumbbell Reverse Fly, Cable Face Pull

Adapt the plan

Short on time: On day A, drop the curl and pushdown superset; on day B, drop the leg curl (day A has one too). That saves about 5 and 5 minutes and keeps every compound lift.
Bulking or cutting: Keep the plan as it is in both. On a cut, aim to hold your weights: reps that drop by one or two are normal, and you can skip the last set of the isolation exercises if recovery suffers.
Bringing up one muscle: Glutes get direct work only on day A here. For more glute work, add 2-3 sets of hip thrusts after the leg press on day B. Rear delts and triceps are also trained directly once a week: add 2 sets of rear-delt flyes on day A or pushdowns on day B. Two isolation sets add about 5 minutes, hip thrusts closer to 8.
Over 40: Warm up a little longer, keep one more rep in reserve on the heavy barbell lifts and take the full rest. Joints decide the pace, not the calendar.
Training at home: With dumbbells and a bench, swap each machine for a dumbbell exercise from the substitutions that trains the same muscles, and keep it for the whole 8 weeks.

The same plan in the app

The app opens exactly this plan: all 8 weeks, the same targets, week 1 calibration included. Its description in the app:

Two full body (FBW) workouts a week for intermediates who can't train more often, e.g. Mon and Thu, about 75 minutes each, built on the squat, bench press and Romanian deadlift. Two days hold your gains and build slowly; 3-4 days a week build faster. 8 weeks: week 1 is calibration (one more rep in reserve than the target), weeks 2-7 at RIR 2 on free-weight compounds and RIR 1 on the rest, week 8: deload, about half the sets, RIR 4. Progression: add reps first, then weight once every set reaches the top of its range at the target RIR.

Free: the plan, logging weight, reps and RIR, the rest timer, history, previous results and the calculators.

Track this plan for free in SmartWorkout

The same exercises, sets, reps and RIR, ready in the app. Logging, rest timer and history are free. Automatic progression suggestions: Premium.

In the app: Plans → Full body · 2 days

LevelBeginnerIntermediate

Questions

Yes, if every session trains the whole body and your sets end 1-2 reps short of failure. The beginner version gives the big muscle groups 5-7 sets a week and the intermediate version 7-8, all in the growth zone. Three days build faster, but two sessions you keep up beat three you skip.

Now and then, but it isn't ideal: both sessions load the legs, chest and back, so day B starts tired and the rest of the week stays empty. If there is no other way, expect fewer reps on day B and keep at least three days off before the next day A.

When you can keep a third day for a full 8 weeks. Finish this block first, then start the 3-day full body plan at your level: it has every exercise of this plan, so the weights you logged carry over.

They are optional, and the plan leaves them out to keep the sessions from running longer. With time to spare, add 2-3 sets of calf raises at the end of day A and cable crunches or a plank at the end of day B, about 5 minutes each.

Two sessions can't hold more without getting much longer: giving every big muscle group 9 sets a week would take about 8 more sets, roughly 10 more minutes a session. The plan keeps them at 7-8 sets instead: enough to keep progressing, but slower than on 3-4 days.

Yes, and it always will be. The whole plan is on this page, and the same plan is free in the SmartWorkout app, with logging, the rest timer and history. You pay only for Premium coaching, meaning progression suggestions and the weekly volume analysis, and for AI credits.

No. You can print the plan and follow the rules on this page. The app saves you the bookkeeping: it shows last session's weights and reps next to every set.

2-day full body workout plan

Weekly schedule

The plan, week 1

Week by week

Worked example: Barbell Squat

How to progress on this plan

Your starting weights

Weekly volume per muscle

Substitutions

Adapt the plan

The same plan in the app

Weekly schedule

The plan, week 1

Week by week

Worked example: Barbell Bench Press

How to progress on this plan

Your starting weights

Weekly volume per muscle

Substitutions

Adapt the plan

The same plan in the app

Questions

Is full body twice a week enough to build muscle?

Can I do both sessions on back-to-back days?

When should I move to 3 days a week?

Should I add abs and calves?

Why does the intermediate version have fewer sets than other intermediate plans?

Is the plan really free?

Do I need the app?

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