Beginner Training Plan
2-Day Full Body Beginner Program
A structured 2-day Beginner program designed for steady strength and muscle gains.
Target Goal
Beginner
Days Per Week
2 Days
Progression Method
Double Progression (Increase load when top rep limit is reached cleanly across all sets)
Weekly Routine Schedule
| Session | Primary Focus | Key Compound Lifts | Target Rep Range |
|---|---|---|---|
| Day 1 | 2-Day Full Body Beginner Program — Full Body Strength A | Squat, Bench Press, Barbell Row, Core Work | 3–4 sets x 6–8 reps |
| Day 2 | 2-Day Full Body Beginner Program — Full Body Strength B | Deadlift, Overhead Press, Lat Pulldown, Hamstring Curls | 3–4 sets x 6–8 reps |
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