Plan page
2 day a week workout plan
Two sessions a week is enough to hold ground and add a little. Here is the first week as the plan hands it to you.
01The answers behind it
- Goal
- General fitness
- Experience
- Getting back into it
- Days per week
- 2 days
- Session length
- 45 minutes
- Equipment
- A full gym
- Split
- Full body each session
- Age band
- 30-39
- Left out
- Nothing
Change any of these and the plan changes with them.
Get your Day 102Week 1, day by day
| Day | Session | Time |
|---|---|---|
| Day 1 Mon | Full body A | 45 min |
| Day 2 Tue | Rest day | — |
| Day 3 Wed | Rest day | — |
| Day 4 Thu | Full body B | 45 min |
| Day 5 Fri | Rest day | — |
| Day 6 Sat | Rest day | — |
| Day 7 Sun | Rest day | — |
Day 1 Full body A
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back squatBrace before you unrack, sit between your hips, knees tracking over your toes. | 3 | 10 | 75 s |
| Barbell bench pressShoulder blades pinned to the bench, elbows about 45 degrees, touch the chest. | 3 | 10 | 75 s |
| Seated cable rowChest tall, pull to your stomach, let the shoulder blades move at the end. | 3 | 10-12 | 60 s |
| Dead bugLower back stays flat on the floor. If it lifts, shorten the reach. | 3 | 10-12 | 60 s |
| Barbell deadliftBar over mid-foot, chest up, push the floor away rather than pulling with your back. | 3 | 10-12 | 60 s |
Day 4 Full body B
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian deadliftPush your hips back, keep the weight close, stop when your hamstrings say so. | 3 | 10 | 75 s |
| Overhead pressSqueeze your glutes, press straight up, finish with your ears in front of your arms. | 3 | 10 | 75 s |
| Towel rowLoop a towel around a solid door handle, lean back, pull your chest to your hands. | 3 | 10-12 | 60 s |
| Step-upWhole foot on the box, drive through the front heel, control the way down. | 3 | 10-12 | 60 s |
| Side plankStack your shoulders and hips, lift the bottom rib away from the floor. | 3 | 10-12 | 60 s |
Weeks 2, 3 and 4 are where a plan usually falls apart
Week 2 asks for one more rep. Week 3 adds weight. Week 4 goes lighter on purpose. All 30 days come dated, with the rest days already placed, for €1.99 once. No card kept, nothing to cancel.
Get your Day 1
Eight questions, about two minutes. Day 1 is free and yours to keep.
03Other plan pages
- 3 day strength training planLow reps, long rest, and the same few movements every session so the weight can go up.
- 30 minute dumbbell workout planFour exercises a session and shorter rest, so the whole thing fits in half an hour with dumbbells.
- Beginner gym plan over 40Three sessions a week, longer rest between sets, and nothing that asks you to jump.
General fitness information, not medical advice. Stop and get it checked if something hurts, and start lighter than you think you need to.