Full Body Essentials

A full-body plan for two training days a week. Each session covers all relevant muscle groups. The two sessions differ in focus — Workout A is squat- and bench-focused, Workout B shifts to hinge and incline. Available in two equipment variants: Machines (easier entry, less load on the lower back) or Free Weight (barbell compounds). Recommended timeframe 4–8 months, then graduate to 'Full Body 3-Day' for more frequency or 'Upper/Lower 4-Day' with four available training days.

Who is this plan for?

• Beginners or returning trainees with two available training days per week
• Equipment setup per variant: gym with machines or gym with barbell setup
• Goal: train the whole body per session without a split
• Willingness to accept longer sessions in exchange for only two gym days per week

How it works

• A/B rotation: Two different workouts alternating. Both hit all main muscle groups but with different exercises — stimulus variation without splitting up.
• Push-pull order: Pressing and pulling movements alternate. The shoulder is not pre-loaded from prior bench pressing when reaching the overhead press.
• Heavy exercise first: The most demanding compound at position 1 — performed in a fresh state at the start of the session.
• Double progression: First push reps up within the target range, then add weight and restart at the bottom of the rep range.
• Auto-deload on stalls: After two consecutive failed attempts the app reduces the load by 10% automatically.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Variant