BUILD MUSCLE · 2 DAYS/WK · GYM
Workout to build muscle 2 days a week at the gym
The right volume and rep ranges to grow week after week, backed by evidence. With all the equipment available. 2 well-trained days beat 5 mediocre ones.
Goal
Build muscle
Frequency
2 days / week
Where
Gym
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 |
|---|---|---|---|
| Barbell Bench Press | 4 | 8-12 | 90 s |
| Barbell Squat | 4 | 8-12 | 90 s |
| Deadlift | 4 | 8-12 | 90 s |
| Lat Pulldown | 4 | 8-12 | 90 s |
| Barbell Overhead Press | 4 | 8-12 | 90 s |
Session 2
Full Body B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 4 | 8-12 | 90 s |
| Lat Pulldown | 4 | 8-12 | 90 s |
| Barbell Overhead Press | 4 | 8-12 | 90 s |
| Barbell Row | 4 | 8-12 | 90 s |
| Leg Press | 4 | 8-12 | 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.
Exact load progression every week: add 2.5 kg and the muscle knows it has to grow.
2 well-executed days produce real adaptation. More isn't always better if recovery fails.
free test · 2 minutes
This is the base version.
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