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Twice a week, still counts

by openGym

For weeks that only have room for two gym visits. Two full-body sessions that hit everything, so missing the third day is no longer a thing.

Days a week
2
Per session
40 min
Level
Beginner
Goal
General fitness
Split
Full body
Sets a week
23
  • gym
  • busy
  • two days

The week

  1. Monday: Rest
  2. Tuesday: Full body A
  3. Wednesday: Rest
  4. Thursday: Rest
  5. Friday: Full body B
  6. Saturday: Rest
  7. Sunday: Rest

The 2 sessions

Full body A

4 exercises, 12 sets
  1. Barbell full squat 3 × 8 repsrest 2:30
  2. Barbell bench press 3 × 8 repsrest 2:00
  3. Cable lat pulldown full range of motion 3 × 10 repsrest 1:30
  4. Front plank 3 × 45 s holdrest 45 s
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Full body B

4 exercises, 11 sets
  1. Barbell deadlift 3 × 5 repsrest 3:00
  2. Dumbbell standing overhead press 3 × 10 repsrest 1:30
  3. Cable rope seated row 3 × 10 repsrest 1:30
  4. Lunge 2 × 10 repsrest 1:00 Each leg.
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Where the work goes

23 working sets a week, per muscle. The main muscle of an exercise counts a whole set, each helper half a set.

  • Glutes8 sets
  • Upper back6 sets
  • Front delts6 sets
  • Abs4.5 sets
  • Quads4 sets
  • Hamstrings4 sets
  • Chest3 sets
  • Lats3 sets
  • Biceps3 sets
  • Triceps3 sets
  • Calves2.5 sets
  • Lower back1.5 sets

What you need

  • Bench
  • Dumbbells
  • Barbell
  • Cable

If you like this one

Routine by openGym, CC BY 4.0. Added 2026-11-08. See the file or report a problem.

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