Effective 2 day per week fullbody routine that is perfect for building muscle and strength. If you don't have time to live in the gym this is the routine for you.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Full Body
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout30-45 minutes
  • Equipment Required
    Barbell, Bodyweight, Dumbbells
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

This is a 2 day per week fullbody routine, designed by Steve and should be used by those looking to build muscle, gain strength and/or gain weight.

This workout can also be performed on Monday, Wednesday and Friday, alternating between A and B workouts.

Your goal is to do as many reps as possible without training to failure on each set. Try for more reps on every set of every workout. When you can perform 25 total reps for all three sets on exercises that require 3 sets of 6-10 reps, add weight.

Additional exercises can be added on each day, but do not train longer then 60 minutes on any given day.

Daily Workout Schedule:

Monday - Workout A
Full Body
Exercise Sets Reps
Squat 3 6-10
Barbell Bench Press 3 6-10
Bent Over Row 3 6-10
Stiff Leg Deadlift 2 10-15
Ab Exercise (Pick your favorite) 3 10-25
Thursday - Workout B
Full Body
Exercise Sets Reps
Deadlift 3 6-10
Seated Barbell Press Behind Neck 3 6-10
Close Grip Bench Press 3 6-10
Standing Barbell Curl (or Standing Dumbbell Curl) 3 6-10
Seated Calf Raise 2 10-25
Posted on: Thu, 08/31/2023 - 09:48

Thank you sir for making a TLDR workout for mere mortals with short attentions spans.

Posted on: Sun, 05/07/2023 - 22:55

Hi I would like to know if I can do this program for longer than 8 weeks. Until I max out on most of my lifts. Thanks.

M&S Team Badge
Posted on: Mon, 05/08/2023 - 06:53

Sure. Continue as long as you're still seeing improvements you like. Thanks for reading M&S!

Posted on: Tue, 04/25/2023 - 08:26

Hi, is it okay to do these workouts on Saturday & Sunday every week as I am busy from Monday to Friday? Also, how long should I rest in-between sets and moves? Thank you so much

M&S Team Badge
Posted on: Tue, 05/02/2023 - 13:01

If that is the only way you can do it, then go for it. Rest for 60-90 seconds between both sets and exercises.

nagy shabaan
Posted on: Sat, 03/25/2023 - 20:02

can i workout on 2 consecutive days, let's say Saturday and Sunday.

M&S Team Badge
Posted on: Thu, 03/30/2023 - 15:26

As long as you take a day off after, yes.

Posted on: Sun, 02/06/2022 - 14:14

Can I workout on a day other than Monday and Thursday? For example I was busy on Monday so I workout Tuesday and Friday instead.

M&S Team Badge
Posted on: Tue, 02/08/2022 - 18:38

You sure can, Serick. The days listed are examples. Make this work for your schedule as needed.

Posted on: Sun, 01/02/2022 - 17:53

Hello Steve, I’m just completed the 12 week Power Hypertrophy Upper Lower workout & it was great! I am going to do the Upper/Lower Kettlebell workout now…however, I still want continue doing Bench Press, Squats & deadlift. Would you suggest this program while doing the kettlebell program? Thank you for your advice.

M&S Team Badge
Posted on: Tue, 01/04/2022 - 16:32

Hey CL. You can do both. Let us know how they work for you. Others may benefit from your experience.

Posted on: Fri, 07/30/2021 - 12:53

Can this workout be done three times a week by intermediate lifters ?

M&S Team Badge
Posted on: Wed, 08/04/2021 - 15:09

Monica -

It can be. But remember you want at least 1x day of rest between full-body workout days.

Andrew Lawe
Posted on: Thu, 11/19/2020 - 17:25

Can I do this workout Thursday, Friday back to back after my 15 min jog....I usually job about 1 - 2 miles 4 days a week..Also Can i gain a little size and shape in the biceps, triceps and pecs, not too big but just so the ladies will notice....and i only have two days per week and i will be extremely consistent. I just have 30 - 45 min

M&S Team Badge
Posted on: Fri, 11/20/2020 - 09:28

Hey Andrew - it's best to have at least one day of rest between workouts to allow your body to recover.

Larry Chmiel
Posted on: Mon, 08/19/2019 - 21:45

I have been sedentary for the past six months due to a foot problem, no walking for distances, no weight training. I am 76 years old and no couch potato. I mixed and poured 144 bags of concrete for the foundations of a deck that I am building.. I also, dug the holes. I rested when tired and did not push myself as I would if I were 40.
I lost 30 pounds through dieting only during the last six months. My daughter said that I look weak and scrawny
Would this be a good routing for me to build some strength and some muscle in order to finish building my deck and look physically better.
Thanks for your advice!.

Trevor Williams
Posted on: Wed, 06/19/2019 - 13:49

If I struggle with a shoulder mobility issue, could I sub out behind the neck shoulder press with a conventional shoulder press?

Posted on: Sun, 08/26/2018 - 16:37

What’s recommended rest between sets?

M&S Team Badge
Posted on: Mon, 08/27/2018 - 08:49

Hi Justin,

60ish seconds should do the trick.

Posted on: Tue, 06/26/2018 - 19:01

What are your thoughts on doing 100 push-ups everyday on your off days just to stay fresh and maybe prolong protein synthesis. I don't think that would be overdoing it right?

Posted on: Sun, 02/11/2018 - 17:40

Steve I wanted to ask you why you believe that this is a beginners program, I have analysed this program and it can be used for intermediate and advanced trainers as well, the reason I say this is because at some point in anyone’s lifting career they may need to reduce their time in the gym or they come across a sticking point this is at excellent routine at any level. Anyone that thinks that this is too easy especially 2 days a week let them train between 80 to 85% of their 1 rep max on all exercises and let me know how they get on.

Posted on: Tue, 09/13/2016 - 00:01

has anybody followed this program...kindly let us know your results

Posted on: Sun, 09/18/2022 - 01:57

i am newly

Posted on: Mon, 06/15/2015 - 19:19

Behind the neck presses for beginners? I'd substitute that with front presses, less risk of shoulder injury

Posted on: Fri, 04/17/2015 - 21:30

if i stick to this routine with walking daily for one hour and low carb diet .. Is this suitable for losing weight with increasing strength??
Thank you

Gregory Enzor
Posted on: Sun, 12/11/2016 - 07:44

Low carb diets are a myth for losing weight. My wife uses an 80-10-10 Carb, Protein, Fat nutritional plan and she has lost weight while maintaining her energy levels, fitness, and strength. The types of carbs you consume and the time of day you consume them in relation to your workout routine are the keys. Research the plant based community on diet and nutrition, Rip Essylstein and the Engine 2 diet, and compare the myths to the reality.
Walking for a length of time is good, but shorter, more intense (still low impact) aerobic activity will boost your metabolism. Again, timing is key with this as well.
Any workout routine, just as a diet, are simply routine until you make them meet your needs. Gaining strength comes from all of these put together in the right package and done the right way for your body, lifestyle, and nutritional habits.
E-mail me if you want more specifics at gregenzor@gmail.com or continue through this forum.

Posted on: Thu, 04/11/2019 - 17:07

Only if you cut cals.

Posted on: Sun, 03/29/2015 - 21:58

im trying to get keep so im hoping this is the right way to start? what kind of diet and cals do i need to take in. do i eat the same on days im not working out. is it ok to do cardo. on days im not lifing? thanks

Posted on: Mon, 03/23/2015 - 04:47

Seated Barbell Press Behind Neck
i do not have a rack or squat stand ..
can i change this by other exerises ?

Posted on: Tue, 01/26/2016 - 13:08

yes ,,dumbell press..barbell front press or handstand push ups

Posted on: Fri, 03/13/2015 - 01:53

Hi there steve i was wondering if is it ok to preform this routine 3 days a week instead of two on monday wednsday and friday?

Posted on: Mon, 12/01/2014 - 21:56

Hey I'm a female with a high body fat. However I would like to build strength. Do you recommend this routine? I'm doing cardio 3 Times a week currently.

Posted on: Sat, 10/18/2014 - 23:43

Hey, so I've been working out now for five months so I was wondering, can I still use this program? I mean I am still considered as a beginner right?

Posted on: Wed, 10/15/2014 - 23:03

Hi there,

This has been a great work-out while I've had to prioritize my studies, yet still hit the gym a few times a week. I've managed to make steady progress for everything, with the exception of my arms which have seemingly plateau'd. Should I consider alternative exercises (I've been doing Hammer Curls and Close-Grip Bench Press for Bi's and Tri's respectively), or just force myself to move onto higher weights after a certain amount of time?

Thanks :)

Posted on: Wed, 02/15/2017 - 21:33

You can add 3 sets for biceps and 3 sets for triceps after each workout 8-10 rep range....
do more pull ups and dips..whenever possible

Posted on: Wed, 10/08/2014 - 00:18

can I do this workout: A Monday and thrusday and B tuesda and Friday?

Posted on: Wed, 10/01/2014 - 21:25

Hi steve, im wondering how should i drink my protein supplement during my non workout days, thanks!

Posted on: Wed, 10/01/2014 - 21:20

Hi Steve

Im wondering how should I drink my protein supplement during my non workout days, thanks in advance

Posted on: Sat, 09/20/2014 - 04:52

Hey Steve I've been training bout 13 years and hit a plaque would dis help me to gain again

Posted on: Fri, 09/19/2014 - 18:43

Hi Steve, I am working out 4-5 days workout in a week with one mussel every day., I want to change a program for next 4 weeks, I want to loose belly fat, I'm 31 172cmhight 78kg weight, what do you suggest?

Luís Sousa
Posted on: Mon, 09/08/2014 - 09:42

hi Streve,
Know i'm married and i used to workout from monday to friday, and she doesnt agree so much because she's working on shifts (one week morning shift, another week night shift) i wondering if i do your workout plan on her morning shifts like monday and thursday and when she's in night i'll workout from monday to friday. what you think about?
thanks in advance.

Posted on: Sat, 08/30/2014 - 03:27

Hi Steve. Can I squeeze all this to one day work out? Due to work schedule. I can only train on Saturdays. Or any recommendations? Suggestions?

Posted on: Wed, 10/15/2014 - 09:01

just do.. squat s/ bench press / barbell rowing and barbell press as prescribed..and add few other exercises if u have energy...

Posted on: Thu, 07/10/2014 - 06:00

Hi (: i want to ask if i habe to do squats.. i cant do them anymore ._. my left knee is fucked.. i cant twist it anymore.. deadlifting is totaly fine.. can i skip squats and only do deadlift twice a week?
please reply :/

Posted on: Mon, 06/02/2014 - 18:51

Hi Steve,

I came across your 3 day (m, w, f) dumbbell workout and plan to do that but I thought "What can I be doing on Tuesday and Wednesday? I came across this but I know it would not be a good idea to work this in with the 3 day workout. What do you recommend doing to stay active on the days off. I plan to do cardio and abs Mon-Fri regardless. Should Tuesday and Thursday be days I stay away from lifting and focus on cardio/abs and muscle rest?

Posted on: Wed, 10/15/2014 - 09:05

trh some hill runs or.. 10 X 100 meters or 8 X 200 meters..

Posted on: Mon, 05/05/2014 - 20:48

Hi, Steve, Thank you very much for this routine..I used it with great succsess..I am 43 and still could pack on some impressive muscles..and my strength levels went up..thanx again...I am happy to see this post is stii alive .
could somebody whlo followed this programme update js with their results please.

Posted on: Thu, 04/24/2014 - 13:56

Will this be enough to add mass on shoulders?

Posted on: Sat, 03/29/2014 - 06:19

I have an other question if I am a 15 years old teenager how much should the barbells or dumbbells weight ???

Posted on: Sat, 03/29/2014 - 06:07

Hey thanks for the program it's good but I have a problem with all of the programs I have seen and the problem is that I only can go to the gym on Friday or Thursday and I want to now that is there any problem on that or not ?
I can't go on any other day on till the summer comes.
And does this program have any problem for a teenagers growth?