Two Day A Week Weight Training Routine For Beginners

This routine is from DJ. “Neither I, nor my 3 lifting buddies, have ever stopped making gains in the two years I’ve used this program”

This workout is pretty basic, but very thorough. It will give you a hearty balance of endurance and power, but doesn’t focus on either too much. Excellent beginners guide.

Routine Type
2-Day a week Full-Body
Duration
Ongoing
Level
Beginner
Purpose
Building strength and advancing beginners
Target
Beginners interested in adding more strength and power

Workout Schedule:

Monday
Rest
Tuesday
Program A
Wednesday 
Rest
Thursday
Rest
Friday
Program B
Saturday
Rest
Sunday
Rest

First off, lift twice a week, such as Tuesday-Friday. Resting about 2-3 minutes between sets, attempt to perform 2 sets of 8, and a final set of six on each lift. If you can successfully perform the first two sets of 8 reps, add five pounds and attempt 6 reps, otherwise go to failure with the current weight for your third set.

If you can complete all three sets, a total of 22 reps, add 5 pounds to your starting weight for the next workout.

Warm up with about 25% of the weight you use for your sets, for 12 reps, then 8 reps with 50%.

EXAMPLE

Bench – 205 lbs for sets

Warmup: 12 reps with bar, 8 reps with ~100 lbs.

Sets:

1) 8 reps

2) 8 reps

3) 210 lbs, 6 reps

*Because I made all three sets, I would start with 210 lbs on my next workout day. Stick with the same weight until you are successful.

The Workout

Tuesday - Program A -

Muscle Group
Exercise
Sets And Reps
Chest
1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Quadriceps
1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Upper Back
1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Shoulders
1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Back
1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Upper Chest
1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Biceps
1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set

Notes

Resting about 2-3 minutes between sets, attempt to perform 2 sets of 8, and a final set of six on each lift. If you can successfully perform the first two sets of 8 reps, add five pounds and attempt 6 reps, otherwise go to failure with the current weight for your third set.

If you can complete all three sets, a  total of 22 reps, add 5 pounds to your starting weight for the next workout. Warm up with about 25% of the weight you use for your sets, for 12 reps, then 8 reps with 50%.

Friday - Program B -

Muscle Group
Exercise
Sets And Reps
Chest
1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Back
1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Upper Back
1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Quadriceps
1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Shoulders
1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Triceps
1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set

Notes

Resting about 2-3 minutes between sets, attempt to perform 2 sets of 8, and a final set of six on each lift. If you can successfully perform the first two sets of 8 reps, add five pounds and attempt 6 reps, otherwise go to failure with the current weight for your third set. If you can complete all three sets, a total of 22 reps, add 5 pounds to your starting weight for the next workout.

Warm up with about 25% of the weight you use for your sets, for 12 reps, then 8 reps with 50%.

The most crucial part of this workout is the order. It was made to avoid working any muscle two exercises in a row, so you give it a little rest. Neither I, nor my 3 lifting buddies, have ever stopped making gains in the two years I’ve used this program. Good luck!

– Routine submitted by DJ

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.