Full Body Workout Program — 2 Days a Week, 12 Weeks (PDF + Tracker)
Two days a week. The simplest way to start — and actually stick with it.
Full Body (2x) is the onramp. Two full-body sessions a week that cover every major lift, the least time in the gym, and real strength to show for it. Twelve weeks, every set, rep and weight decided for you — so all you do is show up and follow the page.
Which Full Body program matches your week?
📘 Inside the 53-page guide
- 24 workouts, written out set by set — zero guesswork
- Double progression — the simple method that adds strength every week
- A form-demo video on every single lift
- A warm-up for every training day
- A swap for every exercise — busy rack or cranky joint? covered
- Bonus: picking your weights, RPE, recovery & common mistakes to skip
📊 Plus a fillable Excel tracker
- Log every set, weight & week in one place
- Locked so you only type in your numbers
- Works on phone, Excel, Google Sheets or Numbers
Your 12 weeks
- Block 1 — Strength Base · learn the lifts and build the foundation
- Block 2 — Hypertrophy · add reps and start building
- Block 3 — Peak · sharpen up and get strong
- Barbell, dumbbell, machine & cable options on every movement
Who it's for
- Brand-new lifters who want a plan that tells them exactly what to do
- Returners rebuilding the habit and the strength after time off
- Busy people who can only train twice a week — and want it to count
What you get
- ✅ 53-page program + coaching guide (instant download)
- ✅ Fillable Excel workbook — all 12 weeks
- ✅ 24 workouts across 3 blocks
- ✅ Double progression that works every week
- ✅ Warm-ups, swaps & a demo on every lift
- ✅ Works on any device — yours forever
Common questions
- Can you really make progress on just 2 days a week? Yes. Two full-body sessions cover every major muscle with enough volume to build real strength — and because it's easy to stick to, it beats a five-day plan you quit in week two. It's the best place to start.
- Is this good for total beginners? It's built for them. Every lift has a demo video and an easier option, and the guide coaches form, effort and when to add weight — so you learn how to train, not just what to do today.
- What equipment do I need? A standard gym — barbell, dumbbell, machine, or cable options on every movement.
- What happens after 12 weeks? You'll have trained every major lift and built a base — ready to add a third day and step up to Full Body (3x) whenever you want more.
- What do I get, and does anything ship? A digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships. Log on your phone or print all 12 weeks.
Show up twice a week. Follow the page. Start building.
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