Full Body 2-Day workout program
Two full-body sessions a week built on the big compound lifts plus a few accessories, so every muscle gets trained twice.
The workouts
Full Body A
- Squat (Barbell)3 × 8
- Bench Press (Barbell)3 × 8
- Bent Over Row (Barbell)3 × 8
- Romanian Deadlift (Barbell)3 × 10
- Lateral Raise (Dumbbell)3 × 15
- Plank3 × 30s
Full Body B
- Deadlift (Barbell)3 × 5
- Overhead Press (Barbell)3 × 8
- Lat Pulldown (Cable)3 × 10
- Bulgarian Split Squat3 × 10
- Bicep Curl (Dumbbell)3 × 12
- Triceps Pushdown3 × 12
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
Full Body 2-Day at a glance
| Goal | Muscle gain |
|---|---|
| Level | Beginner |
| Equipment | Full gym |
| Days per week | 2 |
| Length | Ongoing, run it as long as you progress |
| Exercises | 12 |
| Sets per week | about 36 |
| Session length | about 40 minutes |
| Rest between sets | 45–180 s |
Who this program is for
Busy people who can only make it to the gym twice a week.
How to schedule it
Train 2 days a week, for example Monday and Thursday. Run the sessions in order and start again from day one when you finish the list.
Warm up with 5–10 minutes of light cardio and one or two lighter sets of the first lift before your working sets.
How to progress
Stay inside the listed rep range. Once you hit the top of the range on every set with clean form, add the smallest weight step next session (about 2.5 kg on barbell lifts, 1–2 kg on dumbbells) and build the reps back up. End most sets one or two reps short of failure.
Repto does the bookkeeping: every set shows what you lifted last time and suggests your next weight, and the rest timer starts on its own when you tick a set.
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