Original starter · 8 weeks
2-Day Full Body Hypertrophy
Make real muscle gains with two full-body sessions a week when time is short.
8weeks
2days a week
16sessions
336working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 8.
| Measure | Week 1 | Week 8 | Change |
|---|
| Working sets | 37 | 23 | −38% |
|---|
| Total reps | 370 | 227 | −39% |
|---|
| Reps per set | 10.0 | 9.9 | −1% |
|---|
| Average RPE | 7.3 | 5.8 | −21% |
|---|
Week 1
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 8-10 | RPE 7 | 02:30 |
|---|
| Bench Press | 3 × 8-10 | RPE 7 | 02:30 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 7 | 02:00 |
|---|
| Romanian Deadlift | 3 × 10-12 | RPE 7 | 02:00 |
|---|
| Dumbbell Curl | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Dead Bug | 2 × 10-12 | RPE 7 | 01:00 |
|---|
FULL BODY B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 7 | 02:30 |
|---|
| Leg Press | 3 × 10-12 | RPE 7 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10-12 | RPE 7 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Cable Triceps Pushdown | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Face Pull | 2 × 15-20 | RPE 8 | 00:45 |
|---|
| Cable Crunch | 2 × 10-12 | RPE 7 | 01:00 |
|---|
Week 2
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 8-10 | RPE 7.5 | 02:30 |
|---|
| Bench Press | 3 × 8-10 | RPE 7.5 | 02:30 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 7.5 | 02:00 |
|---|
| Romanian Deadlift | 3 × 10-12 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Curl | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Dead Bug | 2 × 10-12 | RPE 7.5 | 01:00 |
|---|
FULL BODY B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 7.5 | 02:30 |
|---|
| Leg Press | 3 × 10-12 | RPE 7.5 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10-12 | RPE 7.5 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Cable Triceps Pushdown | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Face Pull | 2 × 15-20 | RPE 8.5 | 00:45 |
|---|
| Cable Crunch | 2 × 10-12 | RPE 7.5 | 01:00 |
|---|
Week 3
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 8-10 | RPE 8.5 | 02:30 |
|---|
| Bench Press | 4 × 8-10 | RPE 8.5 | 02:30 |
|---|
| Lat Pulldown | 4 × 10-12 | RPE 8 | 02:00 |
|---|
| Romanian Deadlift | 4 × 10-12 | RPE 8 | 02:00 |
|---|
| Dumbbell Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Dead Bug | 3 × 10-12 | RPE 7.5 | 01:00 |
|---|
FULL BODY B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Seated Cable Row | 4 × 8-10 | RPE 8.5 | 02:30 |
|---|
| Leg Press | 4 × 10-12 | RPE 8 | 02:00 |
|---|
| Incline Dumbbell Press | 4 × 10-12 | RPE 8 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Cable Triceps Pushdown | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Face Pull | 3 × 15-20 | RPE 9 | 00:45 |
|---|
| Cable Crunch | 3 × 10-12 | RPE 7.5 | 01:00 |
|---|
Week 4
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 8-10 | RPE 9 | 02:30 |
|---|
| Bench Press | 4 × 8-10 | RPE 9 | 02:30 |
|---|
| Lat Pulldown | 4 × 10-12 | RPE 8.5 | 02:00 |
|---|
| Romanian Deadlift | 4 × 10-12 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Curl | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Dumbbell Lateral Raise | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Dead Bug | 3 × 10-12 | RPE 8 | 01:00 |
|---|
FULL BODY B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Seated Cable Row | 4 × 8-10 | RPE 9 | 02:30 |
|---|
| Leg Press | 4 × 10-12 | RPE 8.5 | 02:00 |
|---|
| Incline Dumbbell Press | 4 × 10-12 | RPE 8.5 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Cable Triceps Pushdown | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Face Pull | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
| Cable Crunch | 3 × 10-12 | RPE 8 | 01:00 |
|---|
Week 5
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Bench Press | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Dumbbell Curl | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Dead Bug | 2 × 10-12 | RPE 7 | 01:00 |
|---|
FULL BODY B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Seated Cable Row | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Leg Press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Cable Triceps Pushdown | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Face Pull | 2 × 15-20 | RPE 8 | 00:45 |
|---|
| Cable Crunch | 2 × 10-12 | RPE 7 | 01:00 |
|---|
Week 6
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Bench Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Lat Pulldown | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Romanian Deadlift | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Dumbbell Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Dead Bug | 3 × 10-12 | RPE 7.5 | 01:00 |
|---|
FULL BODY B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Seated Cable Row | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Leg Press | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Incline Dumbbell Press | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Cable Triceps Pushdown | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Face Pull | 3 × 15-20 | RPE 9 | 00:45 |
|---|
| Cable Crunch | 3 × 10-12 | RPE 7.5 | 01:00 |
|---|
Week 7
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Bench Press | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Lat Pulldown | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Romanian Deadlift | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Curl | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Dumbbell Lateral Raise | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Dead Bug | 3 × 10-12 | RPE 8 | 01:00 |
|---|
FULL BODY B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Seated Cable Row | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Leg Press | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Incline Dumbbell Press | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Cable Triceps Pushdown | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Face Pull | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
| Cable Crunch | 3 × 10-12 | RPE 8 | 01:00 |
|---|
Week 8
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 8-10 | RPE 5.5 | 02:30 |
|---|
| Bench Press | 2 × 8-10 | RPE 5.5 | 02:30 |
|---|
| Lat Pulldown | 2 × 10-12 | RPE 5.5 | 02:00 |
|---|
| Romanian Deadlift | 2 × 10-12 | RPE 5.5 | 02:00 |
|---|
| Dumbbell Curl | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Dumbbell Lateral Raise | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Dead Bug | 1 × 10-12 | RPE 5.5 | 01:00 |
|---|
FULL BODY B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Seated Cable Row | 2 × 8-10 | RPE 5.5 | 02:30 |
|---|
| Leg Press | 2 × 10-12 | RPE 5.5 | 02:00 |
|---|
| Incline Dumbbell Press | 2 × 10-12 | RPE 5.5 | 02:00 |
|---|
| Lying Leg Curl | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Cable Triceps Pushdown | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Face Pull | 1 × 15-20 | RPE 6.5 | 00:45 |
|---|
| Cable Crunch | 1 × 10-12 | RPE 5.5 | 01:00 |
|---|