You do two different full body workouts, A and B, so you train every muscle twice a week in two sessions. For how this split compares with others, see Push pull legs vs upper lower vs full body.
Workout Routine Examples
Full body dayEvery major muscle in one workout · 6 exercises
Full body day BEvery major muscle, with different exercises from day A · 6 exercises
Track macros and calories
2-Day Full Body Routine Example
An example of a 2-day full body week, with a full workout for every training day.
| Day | Workout |
|---|---|
| Monday | Full body dayEvery major muscle in one workout |
| Tuesday | Rest |
| Wednesday | Rest |
| Thursday | Full body day BEvery major muscle, with different exercises from day A |
| Friday | Rest |
| Saturday | Rest |
| Sunday | Rest |
This is an example of what a training week can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
The workouts
Full body dayEvery major muscle in one workout · 6 exercises
Full body day BEvery major muscle, with different exercises from day A · 6 exercises
Want to track this routine?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you can train only 2 days a week
- you're new to lifting or short on time
- you have about 40 to 50 minutes for each workout
- you train at a gym with dumbbells, cables and machines
If you can add a third day, the 3-day full body example repeats one workout three times. Training at home? See the 2-day home dumbbell example.
Common questions
Can you build muscle training twice a week?
Yes. Each muscle still gets two workouts a week here. That's about 6 hard sets a week for chest, back and quads, fewer than the 10 to 20 that research links to the most growth, but enough to make progress, more so when you're starting out. See How many sets per week to build muscle.
Why are workouts A and B different?
Workout B swaps in different exercises for the same muscles, like the leg press for goblet squats and cable rows for lat pulldowns. You train each muscle from a slightly different angle, and the week feels less repetitive.
Which days work best for two workouts?
Any two days with at least two days between them, like Monday and Thursday or Tuesday and Friday. That spacing gives every muscle a few days to recover before you train it again.
Track macros and calories
with Somatics
