Two Day Full Body Workout Routine (Beginner Gym Plan) | Free

Day 1

5 exercises · ~45 min

1
Barbell SquatBarbell
3 × 6-8
2
Barbell Bench PressBarbell
3 × 6-8
3
Wide-Grip Lat PulldownCable
3 × 8-10
4
Romanian DeadliftBarbell
3 × 8-10
5
PlankBodyweight
3 × 30s

Day 2

6 exercises · ~45 min

1
Barbell DeadliftBarbell
3 × 5
2
Standing Military PressBarbell
3 × 6-8
3
Seated Cable RowsCable
3 × 8-10
4
Leg PressMachine
3 × 10-12
5
Dumbbell Bicep CurlDumbbell
2 × 10-12
6
Triceps PushdownCable
2 × 10-12

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Two Day Full Body questions, answered

Can you build muscle training twice a week?

Yes. Two full body sessions work each muscle twice a week. Progress is slower than three days, but it keeps going as long as you add weight.

Is this or Full Body 3x a week better?

Three days builds strength faster. Pick this plan when two days is what you can keep up, since showing up every week matters more.

What if the squat rack is taken?

Swap to the leg press or goblet squats for that session and come back to the barbell next time.

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