Workout Routine

Free

2-Day Today

by 2fat4loss

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2-day full body

Targeted muscles
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back
Click a muscle to see how much a workout targets it
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Light
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Very High

Workouts

Day - 1

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
3
180 sec
2
65% 1RM
100 lbs
3
180 sec
3
75% 1RM
115 lbs
5
180 sec
4
75% 1RM
115 lbs
5
180 sec
5
75% 1RM
115 lbs
5
180 sec
6
75% 1RM
115 lbs
5
180 sec
7
75% 1RM
115 lbs
5
180 sec
8
55% 1RM
85 lbs
10 +
amrap
180 sec

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
3
180 sec
2
65% 1RM
100 lbs
3
180 sec
3
75% 1RM
115 lbs
5
180 sec
4
75% 1RM
115 lbs
5
180 sec
5
75% 1RM
115 lbs
5
180 sec
6
75% 1RM
115 lbs
5
180 sec
7
75% 1RM
115 lbs
5
180 sec
8
55% 1RM
85 lbs
10 +
amrap
180 sec

bench press

8 sets

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
120 sec
2
60% 1RM
27 lbs
15
120 sec
3
60% 1RM
27 lbs
15
120 sec
4
60% 1RM
27 lbs
15
120 sec
5
60% 1RM
27 lbs
15 +
amrap
120 sec

Cable Curl

5×15+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
120 sec
2
60% 1RM
27 lbs
15
120 sec
3
60% 1RM
27 lbs
15
120 sec
4
60% 1RM
27 lbs
15
120 sec
5
60% 1RM
27 lbs
15 +
amrap
120 sec

seated cable row

5×15+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
120 sec
2
60% 1RM
27 lbs
15
120 sec
3
60% 1RM
27 lbs
15
120 sec
4
60% 1RM
27 lbs
15
120 sec
5
60% 1RM
27 lbs
15 +
amrap
120 sec

lat pulldown

5×15+

Neck Harness

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
15
120 sec
2
100% 1RM
110 lbs
15
120 sec
3
100% 1RM
110 lbs
15
120 sec
4
100% 1RM
110 lbs
15 +
amrap
120 sec

Neck Harness

4×15+

Workout 2

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
3
180 sec
2
65% 1RM
100 lbs
3
180 sec
3
75% 1RM
115 lbs
5
180 sec
4
75% 1RM
115 lbs
5
180 sec
5
75% 1RM
115 lbs
5
180 sec
6
75% 1RM
115 lbs
5
180 sec
7
75% 1RM
115 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 0-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

squat

7 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
3
180 sec
2
65% 1RM
100 lbs
3
180 sec
3
75% 1RM
115 lbs
5
180 sec
4
75% 1RM
115 lbs
5
180 sec
5
75% 1RM
115 lbs
5
180 sec
6
75% 1RM
115 lbs
5
180 sec
7
75% 1RM
115 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 0-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
8
55% 1RM
85 lbs
10 +
amrap
180 sec

bench press

8 sets

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
120 sec
2
60% 1RM
27 lbs
15
120 sec
3
60% 1RM
27 lbs
15
120 sec
4
60% 1RM
27 lbs
15
120 sec
5
60% 1RM
27 lbs
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 0-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

Cable Curl

5×15+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
120 sec
2
60% 1RM
27 lbs
15
120 sec
3
60% 1RM
27 lbs
15
120 sec
4
60% 1RM
27 lbs
15
120 sec
5
60% 1RM
27 lbs
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 0-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

seated cable row

5×15+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
120 sec
2
60% 1RM
27 lbs
15
120 sec
3
60% 1RM
27 lbs
15
120 sec
4
60% 1RM
27 lbs
15
120 sec
5
60% 1RM
27 lbs
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 0-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

lat pulldown

5×15+

Neck Harness

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
15
120 sec
2
100% 1RM
110 lbs
15
120 sec
3
100% 1RM
110 lbs
15
120 sec
4
100% 1RM
110 lbs
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 0-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 5 lbs

Neck Harness

4×15+