BUILD MUSCLE · 2 DAYS/WK
Workout to build muscle 2 days a week
The right volume and rep ranges to grow week after week, backed by evidence. 2 well-trained days beat 5 mediocre ones.
Goal
Build muscle
Frequency
2 days / week
Sample routine
Hypertrophy
Focus on technique and increase the load once you complete the rep range.
Session 1
Full Body A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-ups | 4 | 8-12 | 90 s |
| Bodyweight Squat | 4 | 8-12 | 90 s |
| Inverted Row (table) | 4 | 8-12 | 90 s |
| Lunges | 4 | 8-12 | 90 s |
| Bench Triceps Dips | 4 | 8-12 | 90 s |
Session 2
Full Body B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Inverted Row (table) | 4 | 8-12 | 90 s |
| Lunges | 4 | 8-12 | 90 s |
| Bench Triceps Dips | 4 | 8-12 | 90 s |
| Glute Bridge | 4 | 8-12 | 90 s |
| Plank | 4 | 30-45 s | 90 s |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
8-12 reps with progressive load: the rep range with the most evidence for sustained hypertrophy.
No commute = no excuses. Consistency always beats the perfect routine you never do.
2 well-executed days produce real adaptation. More isn't always better if recovery fails.
free test · 2 minutes
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