FBW (Full Body Workout) means training the whole body every session. With only 2 sessions a week it is the best choice for a beginner: every muscle gets trained twice a week and I have plenty of time to recover. The plan has two workouts, A and B, done in turns.
Who this plan is for
Learn the lifts, build first strength and muscle with little time. The plan lasts 10 weeks and each session takes 45-60 minutes. I need a barbell, dumbbells, a cable machine, a leg press and a bench, so standard gym equipment.
How to schedule your week
I alternate workouts A and B. Example splits:
- Monday (A) + Thursday (B)
- Tuesday (A) + Friday (B)
- Wednesday (A) + Saturday (B)
At least 2 rest days between sessions.
Warm-up
5 minutes of easy cardio (bike, elliptical, brisk walk), then 2-3 warm-up sets of the first exercise with rising weight (e.g. 50% and 75% of the working weight for 5-8 reps).
Workout A
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Squat (Barbell) | 3 | 8-10 | 2 min | Feet shoulder width, go as deep as I can with a neutral back. Easier: Goblet squat. |
| Bench Press (Dumbbell) | 3 | 8-12 | 2 min | Shoulder blades pulled back, lower the dumbbells to chest level. |
| Lat pulldown (Cable) | 3 | 10-12 | 90 s | Pull to the upper chest, no swinging. |
| Romanian deadlift (Dumbbell) | 3 | 10-12 | 90 s | Hips back, soft knees, flat back. Feel the stretch in the hamstrings. |
| Lateral raise (Dumbbell) | 2 | 12-15 | 60 s | Light weight, raise to shoulder height. |
| Plank | 2 | 30-45 s | 60 s | Brace abs and glutes, hips in line with the torso. |
Workout B
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Leg press | 3 | 10-12 | 2 min | Do not lock the knees at the top, lower back stays on the pad. |
| Seated overhead press (Dumbbell) | 3 | 8-12 | 90 s | Bench upright, no arching the lower back. |
| Seated cable row | 3 | 10-12 | 90 s | Chest up, drive the elbows back, squeeze the shoulder blades. |
| Hip thrust (Barbell) | 3 | 10-12 | 90 s | Chin tucked, hold the top for a second. Easier: Hip thrust (Machine). |
| Bicep curl (Dumbbell) | 2 | 10-12 | 60 s | Elbows by the sides, no swinging. |
| Cable Push Down | 2 | 10-12 | 60 s | Elbows fixed, fully straighten the arms. |
How hard to train
I finish every set with 2-3 reps left in the tank (RIR 2-3). No training to failure. In weeks 1-2 I go lighter (RIR 3-4) and focus on technique.
Progression: when to add weight
Double progression: I start with a weight that lets me hit the bottom of the rep range. Once I hit the top of the range on all sets (e.g. 3×12 for an 8-12 range), next time I add weight: +2.5 kg (5 lb) for barbell and leg press, +1-2 kg (2.5-5 lb) for dumbbells and cables, and start again from the bottom of the range. For the plank I add 5-10 s.
If I stall on an exercise for 3 sessions in a row, I drop the weight by 10% and build back up.
The 10 weeks, step by step
| Weeks | What I do |
|---|---|
| 1-2 | Learn technique, RIR 3-4, find starting weights. |
| 3-9 | Double progression, RIR 2-3. |
| 10 | Light week: one set less per exercise and about 10% less weight. Then start a new cycle from week 9 weights. |
How to run this plan in an app
This is exactly the plan the Strive plan creator builds. I answer a few questions about my goal, experience and how many days a week I can train, and the app picks the exercises, sets, reps and progression. As a beginner training 2 days a week, I get this exact plan, ready to start, with Double Progression switched on. The plan creator is part of Strive Pro. I can also add workouts A and B by hand as two routines and turn on Double Progression for free. Every set shows last session’s weight and reps, and after the workout the app tells me when to add weight.
Have more time? Try the 3-day full body workout. More on adding weight in what is progressive overload.
FAQ: 2-day full body plan
Are 2 workouts a week enough to build muscle?
Yes. Beginners progress on low volume, and full body training hits every muscle twice a week. Consistency and adding weight matter most.
Can I train on back-to-back days?
Better not. The same muscles work in both sessions, so I keep at least 2 rest days in between.
What if I can’t squat with a barbell yet?
I start with the goblet squat and move to the barbell once my technique is solid.
How long should I run this plan?
10 weeks is one cycle. I can repeat it as long as the weights go up. When progress stops, it is time for a 3-day plan.
How do I track my progress?
I log every workout in the Strive app: I see last session’s weights, my records and progress charts.
Start today
Download Strive and log this plan workout by workout. The app shows last session’s weights and tells you when to add more.
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