Home Strength Training – 2x per Week

About the plan

8-week plan for people with little time who can train only twice a week, on Monday and Thursday, in short full-body sessions with no equipment. There are five exercises per session covering squat, push, pull, hips and core — the minimum that still produces real strength gains in beginners. Two full-body sessions a week give each muscle the same frequency of two stimuli per week as a four-day split plan, which is why the format works even with a tight schedule. Progression is by reps and sets: reps go up within each four-week block, week 4 is light and week 8 is an assessment. You only need a sturdy chair and a solid table for the inverted rows. If you have time left over in the week at any point, the third session can be a repeat of workout A.