BLUEPRINT / 2 TRAINING DAYS
Full body / 2 days.
Two total-body sessions separated by recovery days. A straightforward example when fewer weekly sessions fit the schedule.
Sample plan, not a personal recommendation. Sets and reps are examples to adapt; no working weights are prescribed.
Full body A
6 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Goblet squat | 3 | 8–12 |
| Dumbbell bench press | 3 | 8–12 |
| Seated cable row | 3 | 8–12 |
| Dumbbell Romanian deadlift | 2 | 8–12 |
| Dumbbell lateral raise | 2 | 12–15 |
| Dead bug | 2 | 6–10 / side |
Full body B
6 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Leg press | 3 | 8–12 |
| Incline dumbbell bench press | 3 | 8–12 |
| Neutral-grip lat pulldown | 3 | 8–12 |
| Barbell hip thrust | 2 | 8–12 |
| Hammer curl | 2 | 10–15 |
| Side plank | 2 | 20–30 sec / side |
Reading the blueprint
Alternate the two sessions. Rest days are intentional space in the example, not missed workouts.
All listed sets are sample working sets. Preparatory sets, equipment setup, load selection, and rest periods need to be chosen for the individual.
For a different exercise, browse movements with the same main group and equipment in the exercise library.
Find exercise variationsTraining referenceACSM resistance training guidance