Strength program · Beginner
2-Day Full-Body Strength
Two full-body sessions per week. Perfect when you have limited days—each session includes a lower compound, upper push, and upper pull.
- Sessions / week
- 2
- Weeks
- 6
- Exercises
- 10
Session 1
Squat, bench, row
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell High Bar Squat | 3 × 8-10 | Legs |
| Barbell Bench Press | 3 × 8-10 | Chest |
| Barbell Bent Over Row | 3 × 8-10 | Back |
| Barbell Seated Overhead Press | 2 × 10-12 | Shoulders |
| Barbell Curl | 2 × 10-12 | Biceps |
| Barbell Lying Triceps Extension | 2 × 10-12 | Triceps |
Session 2
Deadlift, overhead press, pull-ups
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell Deadlift | 3 × 6-8 | Back |
| Barbell Seated Overhead Press | 3 × 8-10 | Shoulders |
| Pull-Ups | 3 × 8-10 | Back |
| Incline Barbell Bench Press | 2 × 10-12 | Chest |
| Barbell Curl | 2 × 10-12 | Biceps |
| Dumbbell Lateral Raise | 2 × 12-15 | Shoulders |
Need numbers to start from? Use the 1RM calculator or load the bar with the plate calculator.
Frequently asked questions
How many days a week is 2-Day Full-Body Strength?
2-Day Full-Body Strength is 2 sessions per week, run for 6 weeks.
Is 2-Day Full-Body Strength good for beginners?
Yes. 2-Day Full-Body Strength is rated beginner in RepEight and sticks to a manageable number of exercises per session.
How do I track 2-Day Full-Body Strength?
Open 2-Day Full-Body Strength in RepEight's program library and start it. Each session loads into the tracker with your previous weights filled in, and personal records are detected automatically.
Similar programs
Strength · Beginner
4-Week Strength Builder
A focused 4-week program to build base strength. Three full-body sessions per week: each day includes a lower compound, an upper push, and an upper pull from our exercise library.
3× per week · 4 weeks
Strength · Intermediate
Push / Pull / Legs
Classic 6-day split: push (chest, shoulders, triceps), pull (back, biceps), legs. All exercises from our database with GIFs.
6× per week · 12 weeks
Strength · Intermediate
Upper / Lower 4-Day
Four days per week: two upper-body and two lower-body sessions. More volume per muscle group than full-body, ideal for intermediate lifters.
4× per week · 8 weeks
Run 2-Day Full-Body Strength in RepEight.
Every session pre-loaded, your weights remembered, PRs tracked automatically.
Scan to download