Most people think that getting fit requires a six-day-a-week gym grind, never-ending protein shakes, and a nonexistent social life as you have to track your macros and never miss a workout.
But what if we were to tell you that you could still be fit with just two intentional sessions a week? A 2-day-a-week full-body workout isn’t a lazy shortcut. Instead, it’s a smart way to incorporate fitness into your life without rearranging your life or losing out on social activities.
Read on to learn more about this routine and how you can make this more relaxed program work for your goals.
A good 2-day-a-week full-body workout to build muscle should be simple and efficient. Each session should be structured around compound movements that target multiple muscles at once. As such a program only allows 2 exercise sessions a week, every workout needs to count.
Here are some key elements that help make an effective 2-day-a-week full-body workout muscle and strength program.
Also known as multi-joint or compound exercises, these train multiple muscle groups as the movement occurs through numerous joints. They are the opposite of isolation workouts that only use one muscle joint and muscle group to complete a rep.
Common examples of these multi-joint movements include:
As you only have two days a week to exercise, doing compound movements helps you work the entire body more effectively and with greater time efficiency than isolation workouts.
Each workout session should include a balanced number of push, pull, and leg exercises.
Balancing these three areas ensures balanced muscle development, which helps you gain a balanced physique.
Always start and end your 2-day-a-week workout plan for weight loss or muscle growth sessions with a warm-up and cool-down. This is true whether you’re doing a quick 20-minute workout session or an hour of exercise.
Just 5 to 10 minutes of warming up before the main workout can help get your mind, body, and muscles ready for the session. Your mind is in the game, and your muscles have enough oxygen and blood flow, which reduces the risk of strain and can boost your performance (1).
Ending the session with a short cool-down routine – even as short as just 5 minutes – helps you slowly reduce your heart rate and breathing. Cool-down stretches can also help reduce the risk of muscle soreness (a.k.a. DOMS) that many exercisers face the day after a workout (2, 3).
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Progressive overload refers to the practice of gradually making your workout routine more challenging. A simple rule of thumb is to increase the challenge once your current weights start to feel manageable (4):
These small, gradual adjustments can help keep your muscles adapting without increasing the risk of strain or burnout. Studies on progressive overload on resistance training have shown that this practice can help exercisers increase muscle hypertrophy (mass) and strength (5, 6).
Any good routine should be tailored to suit the user’s fitness level. This is important as it helps match the routine to the user’s needs and current abilities. It also plays a huge part in motivating the exerciser – doing workouts that are above your fitness level can be unenjoyable and frustrating, as you’ll find yourself failing more often than not and not reaching your milestones.
Therefore, beginners don’t usually attempt a 2-day-a-week full-body workout intermediate program. It can only increase your risk of strain and frustrate you with little or no progress.
Read more: Flat Stomach Treadmill Workout for Weight Loss: Fact Checked
Neither option is necessarily better than the other, as both full-body and split workouts have their benefits. For example:
If you’re an intermediate or advanced exerciser, a split routine could work better for you. Just ensure that you balance the program to work all the muscle groups more effectively for balanced muscle growth and strength.
On the other hand, beginners to fitness may find a full-body program more suitable than a split routine. Here are more benefits of a full-body workout to convince you to give this style of exercise a chance.
Yes, particularly if you’re new to fitness. Such a routine:
| Exercise | Sets | Number of reps |
|---|---|---|
| Squats | 3 | 10-12 |
| Bent over row | 3 | 10-12 |
| Forward lunges | 3 | 10 per leg |
| Dumbbell shoulder press | 3 | 8-10 |
| Pull-ups | 3 | 8-10 |
| Plank | - | 30-60 seconds |
| Exercise | Sets | Number of reps |
|---|---|---|
| Deadlifts | 2-3 | 10-12 |
| Dumbbell bench press | 2-3 | 8-10 |
| Hip thrusts | 2-3 | 10-12 |
| Lat pull-downs | 2-3 | 8-10 |
| Bulgarian split squats | 2-3 | 8-12 |
| Torso twists | -2-3 | 8-10 per side |
Check out this full-body calisthenics routine to see the best exercises for an at-home routine.
Yes, exercising twice a week is enough to build muscle, particularly for those who are new to fitness. With the right strategy, you can easily achieve your desired physique through this program through:
It should be noted that while weights are great for muscle building, you can still increase your muscle mass and strength without them. Check out this full-body workout at home without equipment to see exactly how to do this.
The best full-body workout routine should incorporate the key elements that were mentioned earlier. It should:
Read more: The Perfect Daily Workout Routine For Women Who Hate Long Gym Sessions
This is a routine that is specifically curated to boost muscle growth by exercising twice a week. The routine incorporates:
This can keep the routine enjoyable and constantly challenge the muscles for better results.
Whether this is a 2-day-a-week full-body routine for female or male exercises or something else, all the factors must be incorporated to ensure sustained, long-term success.
You should do a full-body workout 2-3 times a week (7). If you have the time and want to train more days, a body split such as upper/lower or PPL would be more suitable. Yes, it can make a difference. A 2-day-a-week exercise routine is better than leading a sedentary lifestyle. Experts state that participating in exercise helps with (8, 9): Therefore, working out twice a week may lead to positive changes in your mental health, muscle mass, strength, and quality of life. The answer to this is dependent on the individual. Some find the calves to be the hardest to grow, while others say it’s the biceps, forearms, hamstrings, or deltoids. Yes, you can increase your muscle mass and strength at any age, including at 40 (10, 11). All you need is a well-structured muscle-building fitness routine and a healthy, high-protein diet. Consistency with the exercise program and a healthy diet can help you build muscle in the long term.Frequently Asked Questions
How many days a week should I do a full-body workout?
Will working out twice a week make a difference?
What muscle is hardest to grow?
Can you build muscle at 40?
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