Full body 2-day (gym)

Two whole-body gym sessions a week built on the main barbell lifts. Enough to get clearly stronger when life is busy; leave at least two days between sessions.

Level: Beginner
Days a week: 2 days a week
Length: 8 weeks
Equipment: Gym
Goal: Strength
Focus: Full body

The weekly sessions

Full body 1

Exercise	Sets × reps	Rest	Technique
Barbell squat	3 × 5	180 s	Bar stable on your back, knees track over toes, stop 1-2 reps short of failing.
Bench press	3 × 5	150 s	Shoulder blades back and down, lower with control to mid-chest, press up. Use a spotter or safety arms.
Lat pulldown	3 × 8	90 s	Chest tall, pull the bar to your upper chest by driving the elbows down. No swinging.
Plank	2 × 30 s hold	60 s	Reps = seconds held. Body in one line, breathe steadily; stop the set when form slips.

Full body 2

Exercise	Sets × reps	Rest	Technique
Trap bar deadlift	3 × 5	180 s	Brace, keep the bar close to your legs and push the floor away; stand tall without leaning back. Build the load slowly and keep every rep clean.
Overhead press	3 × 6	120 s	Ribs down, press straight up without leaning back, lower to shoulder height.
Seated cable row	3 × 8	90 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

The sets of 5 progress linearly: when every set reaches 5 clean reps at about RPE 8, add 2.5 kg to upper-body lifts and 5 kg to squats and deadlifts. The other lifts use double progression: add reps within the range, then the smallest weight jump.

Easier weeks

No planned deload at two sessions a week. If you miss reps on a lift two sessions in a row, the app suggests dropping about 10% and building back 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.

Start free

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.