2 Day Full Body

by

Program Description

Meant to provide a meaningful stimulus for growth while minimizing fatigue and time in the gym.

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
120 minutes
Created
Dec 06, 2024 02:28
Last Edited
Dec 06, 2024 02:59

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

1

Bench Press (Barbell)

2

5-7 reps

-

2

Overhead Press (Barbell)

2

5-7 reps

-

3

Squat (Barbell)

2

5-7 reps

-

4

Romanian Deadlift (Barbell)

2

5-7 reps

-

5

Pull-Up (Neutral Grip, Weighted)

2

5-7 reps

-

6

Chest Supported Row (Machine)

2

5-7 reps

-

7

Seated Dip (Machine)

2

5-7 reps

-

8

Bicep Curl (Dumbbell)

2

5-7 reps

-

Day 1

1

Bench Press (Barbell)

2

5-7 reps

-

2

Overhead Press (Barbell)

2

5-7 reps

-

3

Squat (Barbell)

2

5-7 reps

-

4

Romanian Deadlift (Barbell)

2

5-7 reps

-

5

Pull-Up (Neutral Grip, Weighted)

2

5-7 reps

-

6

Chest Supported Row (Machine)

2

5-7 reps

-

7

Seated Dip (Machine)

2

5-7 reps

-

8

Bicep Curl (Dumbbell)

2

5-7 reps

-

Day 2

1

Larsen Press (Barbell)

2

5-7 reps

-

2

Standing Behind Neck Shoulder Press (Barbell)

2

5-7 reps

-

3

Front Squat (Barbell)

2

5-7 reps

-

4

Stiff Leg Deadlift

2

5-7 reps

-

5

Wide Grip Pull-Up

2

5-7 reps

-

6

Chest Supported Row (Machine)

2

5-7 reps

-

7

Tricep Rope Push Down (Cable)

2

5-7 reps

-

8

Bicep Curl (Dumbbell)

2

5-7 reps

-

Day 2

1

Larsen Press (Barbell)

2

5-7 reps

-

2

Standing Behind Neck Shoulder Press (Barbell)

2

5-7 reps

-

3

Front Squat (Barbell)

2

5-7 reps

-

4

Stiff Leg Deadlift

2

5-7 reps

-

5

Wide Grip Pull-Up

2

5-7 reps

-

6

Chest Supported Row (Machine)

2

5-7 reps

-

7

Tricep Rope Push Down (Cable)

2

5-7 reps

-

8

Bicep Curl (Dumbbell)

2

5-7 reps

-

Day 1

1

Bench Press (Barbell)

2 Sets

5-7 Reps

-

2

Overhead Press (Barbell)

2 Sets

5-7 Reps

-

3

Squat (Barbell)

2 Sets

5-7 Reps

-

4

Romanian Deadlift (Barbell)

2 Sets

5-7 Reps

-

5

Pull-Up (Neutral Grip, Weighted)

2 Sets

5-7 Reps

-

6

Chest Supported Row (Machine)

2 Sets

5-7 Reps

-

7

Seated Dip (Machine)

2 Sets

5-7 Reps

-

8

Bicep Curl (Dumbbell)

2 Sets

5-7 Reps

-

Day 2

1

Larsen Press (Barbell)

2 Sets

5-7 Reps

-

2

Standing Behind Neck Shoulder Press (Barbell)

2 Sets

5-7 Reps

-

3

Front Squat (Barbell)

2 Sets

5-7 Reps

-

4

Stiff Leg Deadlift

2 Sets

5-7 Reps

-

5

Wide Grip Pull-Up

2 Sets

5-7 Reps

-

6

Chest Supported Row (Machine)

2 Sets

5-7 Reps

-

7

Tricep Rope Push Down (Cable)

2 Sets

5-7 Reps

-

8

Bicep Curl (Dumbbell)

2 Sets

5-7 Reps

-