Program

2x/Week Full Body Program

Repeat 2–3 times per week, alternating Workout A and Workout B.

Program Overview

Frequency2x/weekSplitFull BodyExperienceAll experience levels
Program workout split overview

Workouts

6–12 reps · 2–3 sets · 1+ min rest · Train within 3 reps of failure on every set.

  1. 1

    Squat Pattern

    Barbell Squat · Leg Press · Goblet Squat

  2. 2

    Horizontal Press

    Barbell Bench Press · Dumbbell Bench Press · Machine Chest Press

  3. 3

    Hip Extension

    Hip Thrust · Glute Bridge · Romanian Deadlift (RDL)

  4. 4

    Horizontal Pull

    Barbell Row · Cable Row · Chest-Supported Row

  5. 5

    Choice of Accessories

    Options

    Leg Extension

    Leg Curl

    Bicep Curl

    Tricep Extension