Busy week: 2 days
Two short whole-body sessions, about 30-40 minutes each. Two days a week is enough to maintain and slowly build fitness when life is full.
- Level: Beginner
- Days a week: 2 days a week
- Length: 6 weeks
- Equipment: Dumbbells
- Goal: General fitness
- Focus: Full body
The weekly sessions
Whole body 1
| Exercise | Sets × reps | Rest | Technique |
|---|---|---|---|
| Goblet squat | 3 × 10 | 75 s | Brace your trunk, sit down between your hips, push the floor away. |
| Push-up | 3 × 8 | 75 s | Body in one line, elbows about 45 degrees from your sides. Raise your hands (bench, wall) to make it easier. |
| Dumbbell row | 3 × 10 | 75 s | Flat back, pull the elbow toward your hip, pause, lower slowly. |
| Plank | 2 × 30 s hold | 60 s | Reps = seconds held. Body in one line, breathe steadily; stop the set when form slips. |
Whole body 2
| Exercise | Sets × reps | Rest | Technique |
|---|---|---|---|
| Dumbbell Romanian deadlift | 3 × 10 | 90 s | Push your hips back with soft knees, keep the weights close, stop when you feel your hamstrings stretch. |
| Dumbbell shoulder press | 3 × 10 | 75 s | Ribs down, press straight up without leaning back, lower to shoulder height. |
| Dumbbell row | 3 × 10 | 75 s | Flat back, pull the elbow toward your hip, pause, lower slowly. |
| Dead bug | 2 × 8 | 60 s | Low back stays gently on the floor; move slowly and exhale as the limbs extend. |
How to progress
With only two sessions, make each one count: stay 1-2 reps short of failing (RPE 8). Add a rep per set within the rep range, and add the smallest weight jump once every set reaches the top. Short walks or active days on the other days help too.
Easier weeks
No deload needed at this volume. If you miss a week, restart where you left off rather than catching up.
Start this programme in FitScore
Log every set with last time in front of you, get a suggested next load and see your progress. Weights start empty: you enter your own loads.
Free to start – no card needed.
General templates based on mainstream guidance, not personal health or training advice. Adjust to your level and talk to a professional about injuries or illness.
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