Training programs

Beginner Full Body 2×

Two simple full-body sessions a week to learn the main movements and build a base.

days a week: 2
Duration: 8 weeks
Session length: 60 min
Level: Beginner

General fitness · Basic gym (dumbbells, bench, cables)

Why this program works

Two sessions cover every major muscle with a few easy-to-learn exercises. You start far from failure and add weight slowly, so technique comes first and soreness stays low.

Phases and weeks

Learn the movementswk 1–4

Buildwk 5–8

Deload week

Training days

Session A

Squat + Press + Pulldown · 6 exercises

#	Exercise	sets × reps	Rest
1	Goblet Squat	3 × 8–12	1.5 min
2	Dumbbell Bench Press	3 × 8–12	1.5 min
3	Lat Pulldown	3 × 8–12	1.5 min
4	Dumbbell Romanian Deadlift	3 × 8–12	1.5 min
5	Dumbbell Lateral Raise	2 × 12–15	1 min
6	Plank	2 × 30 s	1 min

Session B

Step-up + Shoulder Press + Row · 7 exercises

#	Exercise	sets × reps	Rest
1	Dumbbell Step-up	3 × 8–12	1.5 min
2	Seated Dumbbell Shoulder Press Main lift	3 × 8–12	1.5 min
3	Seated Cable Row	3 × 8–12	1.5 min
4	Glute Bridge	3 × 12–15	1 min
5	Dumbbell Curl	2 × 10–12	1 min
6	Triceps Pushdown	2 × 10–12	1 min
7	Dead Bug	2 × 8–10	45 s

Session A

Squat + Press + Pulldown · 6 exercises

#	Exercise	sets × reps	Rest
1	Goblet Squat	3 × 8–12	1.5 min
2	Dumbbell Bench Press	3 × 8–12	1.5 min
3	Lat Pulldown	3 × 8–12	1.5 min
4	Dumbbell Romanian Deadlift	3 × 8–12	1.5 min
5	Dumbbell Lateral Raise	2 × 12–15	1 min
6	Plank	2 × 30 s	1 min

Session B

Step-up + Shoulder Press + Row · 7 exercises

#	Exercise	sets × reps	Rest
1	Dumbbell Step-up	3 × 8–12	1.5 min
2	Seated Dumbbell Shoulder Press Main lift	3 × 8–12	1.5 min
3	Seated Cable Row	3 × 8–12	1.5 min
4	Glute Bridge	3 × 12–15	1 min
5	Dumbbell Curl	2 × 10–12	1 min
6	Triceps Pushdown	2 × 10–12	1 min
7	Dead Bug	2 × 8–10	45 s

Progression

When every set reaches the top of the rep range, add the smallest weight step and restart at the bottom of the range. Main lifts are never taken to failure.

Safety

Stop immediately and seek medical help if you feel chest pain, unusual shortness of breath, an irregular heartbeat or dizziness.

Health & safety

RIR main / accessory lifts

week	Phase	RIR	Note
1	Learn the movements	3 / 3
2	Learn the movements	3 / 2
3	Learn the movements	2 / 2
4	Learn the movements	2 / 1-2
5	Build	2 / 2
6	Build	2 / 1-2
7	Build	1-2 / 1
8	Build	4 / 3-4	Deload week