good gym training program for 2 days in week (full body)

1. Monday: Full Body
2. Tuesday: off
3. Wednesday: off
4. Thursday: Full Body
5. Friday: off
6. Saturday: off
7. Sunday: off

Workout A

1. Squats: 3×6-8
2. Bench Press: 3×6-8
3. Pull-Ups or Lat Pull-Downs: 3×8-10
4. Shoulder Press: 3×8-10
5. Leg Curls: 3×8-10
6. Biceps Curls: 3×10-15

7. Face Pulls: 3×10-15.

   

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Workout B

1. Romanian Deadlift: 3×6-8
2. Seated Cable Rows: 3×6-8
3. Incline Dumbbell Press: 3×8-10
4. Leg Press or Split Squats: 3×10-12
5. Lateral Raises: 3×10-15
6. Triceps Pushdowns: 3×10-15
7. Standing Calf Raises: 4×6-10

This is a simple and effective full body routine aimed at intermediates with the primary goal of building muscle.

This is a 2-day full body routine (which obviously uses the 2-day version of the split) that’s designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress.