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Free training plan

2-day full body workout plan

Two sessions a week is enough to train your whole body, if each one covers it. Here Full body A and Full body B each train your legs, a push and a pull, with two or three days to recover in between.

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Week 1 of 4

Gym · Mon, Thu · 60 minutes

  1. Monday: Full body A, about 44 minutes
  2. Tuesday: rest
  3. Wednesday: rest
  4. Thursday: Full body B, about 44 minutes
  5. Friday: rest
  6. Saturday: rest
  7. Sunday: rest
  • MonFull body A · Squat, horizontal push and pull
  • ThuFull body B · Hinge, vertical push and pull
workouts a week
2
per session, warm-up included
60 min
per block, the last one lighter
4 weeks
equipment
Gym

Week 1

Your week, day by day

HybFit built it from the answers below with the same rules it uses for your own plan. Change an answer and the plan changes with it. Exercises, sets, reps and rest come with the full plan.

  1. Monday
    Full body A (locked)Squat, horizontal push and pull · ~44 min
  2. Tuesday

    Rest day

  3. Wednesday

    Rest day

  4. Thursday
    Full body B (locked)Hinge, vertical push and pull · ~44 min
  5. Friday

    Rest day

  6. Saturday

    Rest day

  7. Sunday

    Rest day

Why the plan looks like this

  • 2 strength sessions a week: Full body A, Full body B.
  • Training days: Mon, Thu — spread out to leave recovery time.
  • Goal "general fitness": main lifts 6–10 reps, accessories 10–15 reps.
  • Sessions fit 60 minutes including an 8-minute warm-up.
  • Week 4 is a lighter recovery week (fewer sets, easier effort).
  • Main lifts get an extra set in week 3.

Who it's for

  • You can only get to the gym twice a week.
  • You train on and off, and want a plan you can keep.
  • You want each session to cover your whole body.

What you need: A standard gym: barbell, dumbbells, bench, squat rack, pull-up bar, cable and weight machines.

Inside this plan

From plan to first set

Real screens of this plan in the HybFit app. With the full plan, every workout in the week opens like this.

  1. HybFit workout screen for Full body B in this plan
    01

    Full body B, set by set

    Every exercise in Full body B with its sets, reps, rest and effort, and how to progress.

  2. A workout screen with “Why this exercise?” open, showing the rule behind the exercise
    02

    The reason for every exercise

    Open “Why this exercise?” and HybFit shows the rule that put it in your plan.

  3. HybFit exercise page for Assisted Pull-up with its line drawingMuscles worked by the Assisted Pull-up
    03

    Assisted Pull-up

    Step-by-step drawings and a muscle map for every exercise in the plan.

Same answers, same plan

The answers behind it

Goal
General fitness
Experience
Beginner
Trained in the last 3 months
On and off
Training days
Mon, Thu
Session length
60 minutes
Where
Gym
Equipment
Bodyweight, Barbell, Dumbbells, Bench, Squat rack, Pull-up bar, Cable machine, Weight machine

Questions

Can two workouts a week be a real plan?
Yes. Each session trains every main movement, the plan adds reps and then weight from block to block, and week 4 is lighter. If you find a third day later, change your answers and HybFit rebuilds the plan around it.
Why Monday and Thursday?
They leave two or three rest days between sessions. Pick any two days in your own answers and the plan spreads them out the same way.

Make it your plan

Start with these answers and change any of them: your days, session length and equipment. Seven quick questions, and you see your plan before you create an account.

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