Full Body
2-Day Full Body Foundation
12
weeks
2
days a week
Beginner
level
Built for busy weeks. Two full-body days that train everything twice over, with simple progressive overload. Add weight when you hit the top of the rep range.
What week 1 looks like
Full Body A
45 min- Goblet Squat3 × 8–12
- Dumbbell Bench Press3 × 8–12
- Seated Cable Row3 × 10–12
- Romanian Deadlift3 × 8–10
- Lat Pulldown3 × 10–12
- Plank3 × 30–45 sec
Full Body B
45 min- Leg Press3 × 10–12
- Assisted Pull-Up3 × 6–10
- Dumbbell Shoulder Press3 × 8–10
- Hip Thrust3 × 8–12
- Cable Face Pull3 × 12–15
- Dead Bug3 × 8–10 each side
Weeks 2–12 progress on their own. Nothing to plan yourself.