Full Body Essentials

A two-day full-body plan for beginners and returning trainees who want to train the whole body with two sessions per week. Sessions A and B use different emphases and distribute lower-body, pressing, pulling, and accessory work across the week. The Machines variant uses cables and machines; the Free Weights variant combines barbells, dumbbells, cables, bodyweight, and weighted exercises.

Who is this plan for?

• Beginners or returning trainees with two available training days per week
• Trainees who want to train the whole body in each session rather than follow a split spread across more days
• Access to cables and machines for the Machines variant, or a barbell, dumbbells, and cables for the Free Weights variant
• About 60–70 minutes available per training session

How it works

• Two sessions per week: Session A and Session B are each trained once per week. Both are full-body sessions, but they use different exercises and emphases.
• Two equipment variants: The Machines variant uses cables and machines. The Free Weights variant combines barbells, dumbbells, cables, bodyweight, and weighted exercises.
• Exercise order: Larger lower-body and compound movements come early in the session; smaller accessory and core exercises generally come later.
• Double progression for loaded exercises: Reps increase within each exercise's target range. Once the top of the range is reached on every set, load increases by the configured step and reps return to the bottom of the range. After two consecutive failed attempts, load is reduced by 10%.
• Bodyweight exercises: In the Free Weights variant, Chin-up, Walking Lunge, and Crunch (hands Overhead) progress by repetitions. When every set meets its target, the target for every set increases by one rep; after three consecutive failed attempts, it decreases by two reps per set.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Variant