How to Build Your Own Two-Day Full-Body Workout

What should I do if I’m training twice this week?

Or maybe you’re travelling, using a hotel gym, or just don’t have your usual program available.

Use this simple template to build your own workout in a few minutes.

You don't need to find the perfect exercises. You just need to cover the important movement patterns.

The Basic Idea

If you're training twice per week, you can simply alternate between Workout A and Workout B.

The two workouts use a mix of push, pull and leg exercises, while also combining bilateral and unilateral movements.

This gives you a simple full-body approach that covers all the major movement patterns and muscle groups across the week.

And because we're using supersets, most workouts should fit comfortably into about one hour.

WORKOUT A

Superset 1

Horizontal Push + Bilateral Leg (Quad Dominant)

The categories below tell you what type of movement to look for. The exercises listed are just examples — feel free to use other exercises that fit the same category.

Horizontal Push — examples:

• Incline Barbell Bench Press

• Slow Eccentric Elevated Push-Ups

• Alternating Flat Dumbbell Bench Press

• Machine Chest Press

Bilateral Quad-Dominant Leg — examples:

• Heel Elevated 1.5 Rep Goblet Squats

• Leg Press Machine

• Barbell Box Squat

• Seated Leg Extension

Pair one exercise from each category together as a superset.

For example:

Bench Press → Rest 30 sec. → Goblet Squat → Rest 2 mins. → Repeat

Superset 2

Horizontal Pull + Unilateral Hinge / Posterior Chain (Glute/Hamstring Dominant)

Again, these are examples rather than a list of exercises you have to choose from.

Horizontal Pull — examples:

• Seated Supinated Cable Row

• Neutral Grip TRX Row with Pause

• Hand Supported One-Arm Dumbbell Row

• Cable Face Pull

Unilateral Hinge / Posterior Chain — examples:

• Single-Leg Hip Thrust

• B-Stance Dumbbell Romanian Deadlift

• Single-Leg Romanian Deadlift Ipsilateral Load

• Single Leg Machine Hamstring Curls

For example:

Seated Cable Row → Rest 30 sec. → B-Stance Deadlift → Rest 2 mins.→ Repeat

Finisher: Loaded Carry or Core

Pick something that fits your needs and the equipment available.

Loaded Carry — examples:

• Dumbbell Farmer's Walk

• Dumbbell Cross Body Carry

Core — examples:

• Side Plank With ISO Leg Raise

• Stability Ball Stir the Pot

• Half Kneeling Pallof Press with Band

That's Workout A done.

WORKOUT B

Superset 1

Unilateral Leg (Quad Dominant) + Vertical Push

As above, the exercises below are simply examples. Look for movements that fit the category although feel free to do any of these exercises too.

Unilateral Quad-Dominant Leg — examples:

• Deficit Reverse Lunge

• Bulgarian Split Squat 1.5

• Lateral Step-Up

• Side Lunge to Box

Vertical Push — examples:

• Standing Dumbbell Military Press

• Cuban Press

• Single Arm Dumbbell Overhead Press

For example:

Reverse Lunge (both sides) → Rest 30 sec. → Dumbbell Military Press → Rest 2 mins. → Repeat

Superset 2

Bilateral Leg (Glute/Hamstring Dominant) + Vertical Pull

Bilateral Posterior Chain (Hinge) — examples:

• Dumbbell Deadlift

• Slow Eccentric Barbell Deadlift

• Smith Machine Hip Thrust

Vertical Pull — examples:

• Chin-Ups

• Machine Assisted Pull-Ups

• Seated Wide-Grip Cable Pulldown

  
  

For example:

Dumbbell Romanian Deadlift → Rest 30 sec. → Lat Pulldown → Rest 2 mins. → Repeat

Finish With: Arms or Shoulders

You have a couple of options here.

Arms: Pick one biceps exercise + one triceps exercise and perform them as a superset.

For example:

EZ Bar Biceps Curl → Rest → Cable Triceps Extension

You can find plenty of options in the TrainHeroic exercise library. Just search for the exercise you want.

Or, if you'd rather give your shoulders a little extra attention:

Try a medial-delt exercise such as:

• Chest-Supported Lateral Raise in Scapular Plane

• Single Arm Cable Lateral Raise

And that's Workout B done.

What If I Train 3 Times Per Week?

Easy.

Simply alternate the workouts:

Week 1: A → B → A

Week 2: B → A → B

Then repeat.

You don't need a completely different workout every time you go to the gym, this 2-day full-body workout gets you covered.

How Many Sets and Reps?

This is where you can get creative. Generally I'd recommend 1-3 of each supersets and 1 or max 2 sets for the finishers.

There isn't one magical number of sets and reps that you must use.

As long as your working sets are challenging enough — roughly RPE 7–10 — you're in a good place.

You could use:

Very heavy: 2–5 reps

Moderate: 8–12 reps

Higher reps: 12–20 reps

Remember, higher reps don't mean easy reps. If you're doing a set of 20, the last few reps should still be challenging.

You can learn more about RPE and how to choose your effort level [HERE].

The important thing is that you're choosing a load that makes the set challenging while still allowing you to perform the exercise well.

What About Warm-Up?

Keep it simple.

Start with a Full Body Warm-Up before your workout.

You can find it in the TrainHeroic app by searching:

“Warm-Up - Full Body”

You don't need to spend 30 minutes warming up before a workout. A few minutes of general movement followed by some progressively heavier warm-up sets for your first exercises is usually plenty.

What If My Gym Doesn't Have the Exercise I Want?

Don't panic. That's the whole point of this template.

You don't need to find the exact exercise listed above.

Look at the movement pattern instead.

No bench press?

→ Try push-ups or a dumbbell/machine chest press.

No leg press?

→ Try goblet squats, split squats, or another squat variation.

No cable row?

→ Try a TRX row, dumbbell row, or chest-supported row.

No pull-up bar?

→ Use a lat pulldown.

The goal isn't to find the perfect exercise.

The goal is to find an exercise that fits the movement pattern and works for you.

Don't Overthink It

One of the biggest mistakes people make is thinking that every workout needs to be perfectly programmed.

It doesn't.

You can walk into almost any gym and put together a very solid full-body workout with this template.

The more you do this, the easier it becomes.

Just like anything else in life, it takes a little practice, trial and error, and experience.

So don't worry about making it perfect.

Get in. Train hard. Do the basics well. Get out.