Low Volume, Medium Intensity 2-Day Beginner Program
Not sure what a certain exercise is? Look here.
| BB | Barbell |
| DB | Dumbbell |
| EZ | EZ-Curl Bar |
| SS | Superset (set of one exercise immediately followed by a set of another exercise without rest in between) |
| 2 x 10-12 | 2 sets with such weight that failure is reached in 10 to 12 reps |
| 1 x Failure | 1 set of bodyweight exercise taken to failure |
| Monday Full Body |
Thursday Full Body |
|
|---|---|---|
| BB Squat | 2 x 8-12 | Repeat Monday's workout |
| DB Walking Lunges | 2 x 10-15 | |
| BB Deadlift | 2 x 8-12 | |
| Incline Bench BB Press | 2 x 8-12 | |
| Pullups | 2 x Failure | |
| DB Shoulder Press | 2 x 8-12 | |
| BB Curls | 1 x 8-12 | |
| EZ Skullcrushers | 1 x 8-12 | |
| Standing Calf Raises | 1 x 10-15 | |
| Ab Crunches | 1 x 20-30 | |