2x a week · Beginner

Full Body (2 Days a Week)

One full-body session repeated twice a week. It sticks to compound lifts and wraps up in about 45 minutes. Two sessions still hit every muscle twice a week, so none of your limited time goes to waste.

The week

Full Body

8 exercises · ~60 min

スクワット3 sets × 6-10 repsRest 180s · 2-3 RIR
ベンチプレス3 sets × 6-10 repsRest 180s · 2-3 RIR
ケーブルシーテッドロウ3 sets × 8-12 repsRest 120s · 1-2 RIR
ルーマニアンデッドリフト2 sets × 8-12 repsRest 150s · 2-3 RIR
ラットプルダウン2 sets × 8-12 repsRest 120s · 1-2 RIR
ダンベルショルダープレス2 sets × 8-12 repsRest 120s · 1-2 RIR
サイドレイズ2 sets × 12-20 repsRest 60s · 0-1 RIR
クランチ2 sets × 12-20 repsRest 60s · 0-1 RIR

Weekly sets

Direct sets — those from exercises that target the muscle as the primary mover. Sets where it only assists aren't counted here.

Glutes10 sets
Back10 sets
Shoulders8 sets
Quads6 sets
Chest6 sets
Hamstrings4 sets
Abs4 sets

Recommended for

Those who can only train twice a week
Those new to lifting who want to learn form first

How to progress

When every set reaches the top of the rep range, add weight next time and start again from the bottom. Roughly 2.5 kg upper body, 5 kg lower body.

Tips

Care more about hitting the same depth and bar path every rep than about the weight on the bar
Run the same session twice a week. Back-to-back days or spread out, either is fine
Stop with 2-3 reps left. Quit before your form falls apart

Why these numbers

The sets, rep ranges, rest, and RIR come from these principles. Each one traces back to the research behind it.

Start this program

Open Tailrep, go to Routines → Browse programs, and add one day at a time. You can settle the weights during your first session.

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