Full Body Workout Program — 2 Days a Week, 12 Weeks (PDF + Tracker)
Two days a week. The simplest way to start — and actually stick with it. Full Body (2x) is the onramp. Two full-body sessions a week that cover every major lift, the least time in the gym, and real strength to show for it. Twelve weeks, every set, rep and weight decided for you — so all you do is show up and follow the page. Which Full Body program matches your week? → Full Body (2x) — you're here. The onramp: two days a week, the whole body each time — the easiest way to start and build the habit. Full Body (3x) — got a third day? The most strength and size for your time. Full Body (4x) — the muscle-building sweet spot: four days, more volume, real size. Full Body (5x) — training's your priority and you can give it five days? Our highest-volume program. 📘 Inside the 53-page guide 24 workouts, written out set by set — zero guesswork Double progression — the simple method that adds strength every week A form-demo video on every single lift A warm-up for every training day A swap for every exercise — busy rack or cranky joint? covered Bonus: picking your weights, RPE, recovery & common mistakes to skip 📊 Plus a fillable Excel tracker Log every set, weight & week in one place Locked so you only type in your numbers Works on phone, Excel, Google Sheets or Numbers Your 12 weeks Block 1 — Strength Base · learn the lifts and build the foundation Block 2 — Hypertrophy · add reps and start building Block 3 — Peak · sharpen up and get strong Barbell, dumbbell, machine & cable options on every movement Who it's for Brand-new lifters who want a plan that tells them exactly what to do Returners rebuilding the habit and the strength after time off Busy people who can only train twice a week — and want it to count What you get ✅ 53-page program + coaching guide (instant download) ✅ Fillable Excel workbook — all 12 weeks ✅ 24 workouts across 3 blocks ✅ Double progression that works every week ✅ Warm-ups, swaps & a demo on every lift ✅ Works on any device — yours forever Common questions Can you really make progress on just 2 days a week? Yes. Two full-body sessions cover every major muscle with enough volume to build real strength — and because it's easy to stick to, it beats a five-day plan you quit in week two. It's the best place to start. Is this good for total beginners? It's built for them. Every lift has a demo video and an easier option, and the guide coaches form, effort and when to add weight — so you learn how to train, not just what to do today. What equipment do I need? A standard gym — barbell, dumbbell, machine, or cable options on every movement. What happens after 12 weeks? You'll have trained every major lift and built a base — ready to add a third day and step up to Full Body (3x) whenever you want more. What do I get, and does anything ship? A digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships. Log on your phone or print all 12 weeks. Show up twice a week. Follow the page. Start building.