Minimal 2-Day
Two full-body sessions cover squat, hinge, press and pull without a long accessory list. Built for busy weeks when more than two gym visits is unrealistic.
Overview
For generally healthy adults who can practise the listed movements comfortably. Learn unfamiliar lifts with suitable instruction and use appropriate safety equipment.
Start at the lower end of each repetition range. When every set reaches the upper target with controlled technique, increase by the smallest available load and return to the lower target.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Full body A
5 exercises · 55 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body B
5 exercises · 55 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Goblet squat · 2 sets · 8–12 reps
Week 2 · Later weeks
Full body A
5 exercises · 55 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body B
5 exercises · 55 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Goblet squat · 2 sets · 8–12 reps
Week 3 · Later weeks
Full body A
5 exercises · 55 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body B
5 exercises · 55 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Goblet squat · 2 sets · 8–12 reps
Week 4 · Later weeks
Full body A
5 exercises · 55 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body B
5 exercises · 55 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Goblet squat · 2 sets · 8–12 reps
Week 5 · Later weeks
Full body A
5 exercises · 55 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body B
5 exercises · 55 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Goblet squat · 2 sets · 8–12 reps
Week 6 · Later weeks
Full body A
5 exercises · 55 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body B
5 exercises · 55 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Goblet squat · 2 sets · 8–12 reps
Week 7 · Later weeks
Full body A
5 exercises · 55 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body B
5 exercises · 55 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Goblet squat · 2 sets · 8–12 reps
Week 8 · Later weeks
Full body A
5 exercises · 55 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body B
5 exercises · 55 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Goblet squat · 2 sets · 8–12 reps
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
This is an independently written app adaptation. The finite calendar is a tracking block, not a duration prescribed by the original author.