Full body, 2 days
Two sessions a week, two or three days apart, each covering the whole body: a squat or a hinge, a press, a pull and some core work. Every muscle gets trained twice a week — more often than in a split with the same number of sessions.
Squat, press, vertical pull and abs — one movement per big area.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back squat Barbell |
3 × 8–12 | 105 s |
| Bench press Barbell |
3 × 8–12 | 105 s |
| Lat pulldown Cable |
3 × 8–12 | 105 s |
| Plank Bodyweight |
3 × 8–12 | 105 s |
The same areas with different movements: the hinge works the hamstrings and lower back.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Romanian deadlift Barbell |
3 × 8–12 | 105 s |
| Seated dumbbell press Dumbbells |
3 × 8–12 | 105 s |
| Seated cable row Cable |
3 × 8–12 | 105 s |
| Crunches Bodyweight |
3 × 10–15 | 75 s |
A synergist counts as half a set, and a set is counted once per muscle group — the same way the log’s stats count it.
Anyone starting out or able to spare just two evenings a week. There are no tricky lifts, and the long gaps between sessions make it survive a busy work week.
Every exercise has a rep range. Until you hit the top of it in all sets, add a rep; once you do, add a small step of weight and drop back to the bottom of the range. That’s double progression, and the log suggests it for you.
Got a third free day? Move to “Full body, 3 days”: the first two days are the same, a third one is added.
This plan is already in the log among the ready-made ones and takes one tap to start. From there GymAssist remembers your last session, tells you when to add weight and shows load and recovery on a muscle map. In the browser and in Telegram, nothing to install.
Free forever for the first 500
