Musclist2-day full body workout: a plan for busy weeks
Two sessions a week is enough to get stronger and build muscle, as long as every session counts. This plan puts the big lifts first and trains every major muscle in both sessions.
- Days per week
- 2
- Level
- Beginner
- Session
- 60–70 min
- Equipment
- Free weight, Machine, and Cable
Who it’s for
People with jobs, kids or a long commute who can reliably get to the gym twice a week. It is also a good way to keep your progress through a busy stretch before going back to a bigger plan.
Weekly schedule
- Mon · Full body A
- Tue · Rest
- Wed · Rest
- Thu · Full body B
- Fri · Rest
- Sat · Rest
- Sun · Rest
Full body A
| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 3 | 6–10 |
| Barbell Bench Press | 3 | 6–10 |
| Lat Pulldown | 3 | 8–12 |
| Romanian Deadlift | 2 | 8–10 |
| Dumbbell Lateral Raise | 2 | 12–20 |
| Dumbbell Curl | 2 | 10–15 |
Full body B
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 3–5 |
| Overhead Press | 3 | 6–10 |
| Seated Cable Row | 3 | 10–12 |
| Leg Press | 2 | 10–15 |
| Incline Dumbbell Press | 2 | 8–12 |
| Rope Triceps Pushdown | 2 | 10–15 |
Weekly sets per muscle
Counted the way Musclist counts them: a full set for the muscle an exercise mainly trains, half a set for each muscle that helps.
| Muscle | Sets per week |
|---|---|
| Quads | 6.5 |
| Glutes | 6.5 |
| Triceps | 6 |
| Front delts | 5.5 |
| Chest | 5 |
| Biceps | 5 |
| Lats | 4.5 |
| Upper back | 4.5 |
| Hamstrings | 3.5 |
| Forearms | 3.5 |
| Adductors | 2.5 |
| Lower back | 2.5 |
| Side delts | 2 |
| Traps | 1 |
How to progress
With only two sessions, each one matters. Log every set so you know exactly what to beat next time.
Use double progression: keep the weight until you reach the top of the rep range on every set, then add the smallest step your equipment allows.
If you can find a third day now and then, repeat session A. The plan works the same with a bonus session.
Run it in Musclist
In the app, open My routine and add one workout for each day: Full body A and Full body B, with the exercises in the order above. Musclist then suggests the next workout every time, starts each exercise from last time’s weight and reps, and shows the muscles you trained after each session. The app keeps the exercises and their order, not the sets and reps, so keep this page handy for those.
Questions
Can you build muscle training twice a week?
Yes. Two full body sessions train each muscle twice a week. Progress is slower than with more sessions for experienced lifters, but beginners and people returning from a break gain well on it.
How many days apart should the sessions be?
Two or three days, like Monday and Thursday or Tuesday and Saturday, so each session starts fresh.
Should I add cardio on the other days?
It helps your health and does not get in the way of this plan. Walking, cycling or rowing on rest days is a good fit.
Other programs
- Push Pull Legs6 days a week
- Upper / Lower4 days a week
- Full body, 3 days3 days a week
- Beginner 5×53 days a week
- Body-part split5 days a week
- Dumbbell only3 days a week
Not sure which one? Read How to choose a workout split.