Original starter · 4 weeks
2-Day Beginner Strength
Get stronger on the main lifts with just two full-body gym sessions a week.
4weeks
2days a week
8sessions
102working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
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| Working sets | 26 | 16 | −38% |
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| Total reps | 166 | 101 | −39% |
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| Reps per set | 6.4 | 6.3 | −1% |
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| Average RPE | 6.3 | 4.8 | −24% |
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Week 1
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 6 | 03:00 |
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| Bench Press | 3 × 5 | RPE 6 | 03:00 |
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| One-Arm Dumbbell Row | 3 × 8 | RPE 6.5 | 02:00 |
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| Dumbbell Romanian Deadlift | 2 × 10-12 | RPE 7 | 01:30 |
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| Dead Bug | 2 × 8-10 | RPE 6 | 01:00 |
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DAY 2 - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 5 | RPE 6 | 03:00 |
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| Overhead Press | 3 × 5 | RPE 6 | 03:00 |
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| Lat Pulldown | 3 × 8 | RPE 6.5 | 02:00 |
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| Dumbbell Split Squat | 2 × 10-12 | RPE 7 | 01:30 |
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| Farmer Carry · 30 m | 2 × 1 | RPE 6 | 01:30 |
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Week 2
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 7 | 03:00 |
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| Bench Press | 3 × 5 | RPE 7 | 03:00 |
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| One-Arm Dumbbell Row | 3 × 8 | RPE 7.5 | 02:00 |
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| Dumbbell Romanian Deadlift | 3 × 10-12 | RPE 8 | 01:30 |
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| Dead Bug | 3 × 8-10 | RPE 7 | 01:00 |
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DAY 2 - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 5 | RPE 7 | 03:00 |
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| Overhead Press | 3 × 5 | RPE 7 | 03:00 |
|---|
| Lat Pulldown | 3 × 8 | RPE 7.5 | 02:00 |
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| Dumbbell Split Squat | 3 × 10-12 | RPE 8 | 01:30 |
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| Farmer Carry · 30 m | 3 × 1 | RPE 7 | 01:30 |
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Week 3
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 8 | 03:00 |
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| Bench Press | 3 × 5 | RPE 8 | 03:00 |
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| One-Arm Dumbbell Row | 3 × 8 | RPE 8 | 02:00 |
|---|
| Dumbbell Romanian Deadlift | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dead Bug | 3 × 8-10 | RPE 7.5 | 01:00 |
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DAY 2 - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 5 | RPE 8 | 03:00 |
|---|
| Overhead Press | 3 × 5 | RPE 8 | 03:00 |
|---|
| Lat Pulldown | 3 × 8 | RPE 8 | 02:00 |
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| Dumbbell Split Squat | 3 × 10-12 | RPE 8.5 | 01:30 |
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| Farmer Carry · 30 m | 3 × 1 | RPE 7.5 | 01:30 |
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Week 4
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 5 | RPE 4.5 | 03:00 |
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| Bench Press | 2 × 5 | RPE 4.5 | 03:00 |
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| One-Arm Dumbbell Row | 2 × 8 | RPE 5 | 02:00 |
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| Dumbbell Romanian Deadlift | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Dead Bug | 1 × 8-10 | RPE 4.5 | 01:00 |
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DAY 2 - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 2 × 5 | RPE 4.5 | 03:00 |
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| Overhead Press | 2 × 5 | RPE 4.5 | 03:00 |
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| Lat Pulldown | 2 × 8 | RPE 5 | 02:00 |
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| Dumbbell Split Squat | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Farmer Carry · 30 m | 1 × 1 | RPE 4.5 | 01:30 |
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