2-day workout plan: build strength with two sessions a week

Two sessions a week is enough to get stronger and build muscle, especially if you've been doing none. The trick is to train your whole body both times, so every muscle is worked twice a week, and to make every set count.

How the week looks

Pick two days with at least two days between them, such as Monday and Thursday or Tuesday and Saturday. Do the same kind of session each time, with a different main lift on each day so both get practised.

Day 1

• Back squat: 3 sets of 5 to 8
• Bench press: 3 sets of 6 to 10
• Seated cable row: 3 sets of 8 to 12
• Romanian deadlift: 3 sets of 8 to 10
• Lateral raise: 2 sets of 12 to 15

• Back squatQuads, Glutes
• Barbell bench pressChest
• Seated cable rowUpper back, Lats
• Romanian deadliftHamstrings, Glutes
• Dumbbell lateral raiseSide delts

Day 2

• Deadlift: 3 sets of 5
• Overhead press: 3 sets of 6 to 10
• Pull-up or lat pulldown: 3 sets of 6 to 12
• Bulgarian split squat: 2 sets of 8 to 10 a side
• Hanging leg raise: 2 sets of 8 to 12

• DeadliftHamstrings, Glutes, Lower back
• Standing overhead pressFront delts
• Pull-upLats
• Bulgarian split squatQuads, Glutes
• Hanging leg raiseAbs

Getting enough sets in two days

Most muscles grow well on about 10 hard sets a week (how many sets per week). With two sessions, that's around five per muscle per session, which the plan above gets close to for the big muscle groups. If you have the time, add a set to the lifts you care most about rather than adding more exercises.

Tip: Supersets save the most time here: pair the press with the row, or the split squat with the leg raise, and rest after both. See supersets explained.

What to expect

Beginners make close to the same strength gains on two sessions as on three in the first months. Progress slows sooner than on a higher-frequency plan, so if you later find a third day, a 3-day full-body workout is the natural next step.