A two-day full-body workout plan for a busy week

A two-day workout split can be two full-body sessions: Workout A and Workout B. Train on two days with at least a rest day between them, repeat A and B each week, and increase weight after completing the listed rep ranges.

Choose this plan if two gym visits are what you can reliably do. Both workouts include lower-body work, a press, and a pull. You won't lose all your pulling or leg training because the only session you managed was a dedicated chest day.

This is a modest starting workload. It isn't a promise of maximum muscle growth from minimum time. If you can already follow a three-day full-body plan, you don't need to reduce your training simply because this schedule is shorter.

Repeat A and B on two separate days

Use Tuesday and Friday, or Monday and Thursday. The exact weekdays can change; keep the sessions apart rather than scheduling both on consecutive days to finish the week.

Unlike the alternating three-day version, this plan uses A once and B once in each complete week. Start the next week with A again, unless a missed session has shifted the sequence.

The 2026 ACSM review by Currier and colleagues supports progressive resistance training, including training the major muscle groups at least twice weekly. The guidance supports making two sessions worthwhile; it doesn't test these exact workouts or guarantee that two sessions produce the same results as more weekly work.

Workout A starts with squat and bench press

Do the four main exercises in table order. Add the optional calf raises only if you have time. The set counts are working sets, with warm-ups done separately.

Warm up before squat and bench, using manageable practice sets that move toward your working weight. If you're learning either lift, choose a weight you can control and use its linked exercise guide before trying to progress it.

Rest times are starting points. Take longer when you need it to repeat the same technique. Shortening rest just to finish the table can make your next set harder to compare with the previous workout.

Workout B starts with deadlift and leg press

Deadlift has two working sets. The leg press provides the other main lower-body exercise, followed by a press and pulldown.

Do deadlift while you're fresh, then continue through the remaining exercises. Start every lift with a manageable load that leaves a couple of clean reps available. You aren't required to reach complete muscular failure to finish the workout.

The two sessions use different presses and pulls. Bench press and incline dumbbell press get their own starting weights and progression. A cable row record isn't a target weight for pulldown.

Add reps before adding weight

Use the same weight until every working set reaches the top of its rep range with consistent technique. Then try the smallest available increase and work back toward the top.

For bench press at three sets of 6-8, that could look like this:

The figures illustrate the rule, not your starting weight or a rate you should achieve. If the new load drops you below six reps, use a smaller increase if possible or return to the previous weight.

For deadlift, both sets need to reach six reps before increasing the load. For a 10-15-rep leg curl, both need to reach fifteen. Keep the rule tied to the exercise's own range rather than increasing every weight together.

One worse session is a reason to repeat the weight. If a lift keeps moving backward, review technique, rest and recent training, then reduce the load and rebuild if needed. The progressive overload guide explains how reps and weight work together.

Save two routines and keep their targets separate

Create Full body 2-day A and Full body 2-day B in RepCount. The free version has unlimited saved routines, so you can keep both without deleting your other workouts.

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Enter the workouts manually. The links open the store listings; they don't import the routines or schedule the next workout.

Add exercises in table order and set their working-set counts. Put rep ranges and rest times in exercise notes. For bench, write: 3 sets of 6-8. Rest 2-3 minutes. Increase weight after 8, 8, 8 with consistent technique.

Set routine targets to reference the previous session of that routine when you want this plan's values kept separate from another workout. Record the weight and reps you actually complete. Detailed exercise-history analysis is a separate Premium feature; you don't need it to save and follow these routines.

Choose the next routine yourself from the schedule. There isn't a multiweek program being generated in the app. The routine stores the workout; this guide supplies the order and progression rule.

Continue with B after a missed second session

If you complete A but miss B, do B next, even if that means starting the following week with it. Then continue to A. Restarting with A every Monday would keep dropping the same workout.

Don't double the sets next time to repay a missed session. Keep the two-session plan available and return to its normal order. If your schedule changes permanently, assess what you can follow rather than treating the printed weekdays as a requirement.

When time is short, remove optional exercises first. For a deliberately shorter workout, use two working sets on each main exercise while keeping the order. Record that change so you compare it fairly with another short session. Keep enough rest to perform the lifts properly instead of racing through both workouts.

Substitute equipment and establish a new starting weight

Use a repeatable alternative when the listed equipment isn't available. These changes preserve a usable session, but different movements aren't identical.

Leg curl doesn't replace the deadlift's hinge or all its training. It is an option for following this session without deadlifting. Start a new record for a replacement rather than treating its weight as equivalent to the original exercise.

Save A first and log one workout. Then build B so the second session is ready. Download RepCount for iPhone or Android to keep both routines for free.