Full body · 2 days
Two dependable sessions instead of a plan that does not fit your calendar.
Together the two days cover knee and hip extension and horizontal and vertical upper-body work. Lower frequency is balanced by consistency; it does not aim for maximum growth.
Full body A
back squat: 3 sets × 6–10; RIR 2–3; 180 s
barbell bench press: 3 sets × 6–10; RIR 2–3; 180 s
seated cable row: 3 sets × 8–12; RIR 2–3; 120 s
lying leg curl: 2 sets × 10–15; RIR 2–3; 120 s
dumbbell lateral raise: 2 sets × 12–20; RIR 2–3; 90 s
standing calf raise: 2 sets × 10–15; RIR 2–3; 90 s
Full body B
Rumänisches Kreuzheben: 3 sets × 6–10; RIR 2–3; 180 s
lat pulldown: 3 sets × 8–12; RIR 2–3; 120 s
incline dumbbell press: 3 sets × 8–12; RIR 2–3; 120 s
leg press: 3 sets × 10–15; RIR 2–3; 150 s
dumbbell curl: 2 sets × 10–15; RIR 2–3; 90 s
triceps pushdown: 2 sets × 10–15; RIR 2–3; 90 s
Sources
- Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis · Currier · 2023 · British Journal of Sports Medicine PubMed DOI Study note
- American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews · Currier · 2026 · Medicine & Science in Sports & Exercise PubMed DOI Study note
- Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions · Robinson · 2024 · Sports Medicine PubMed DOI Study note
- Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis · Refalo; Martin C; Helms; Eric R; Trexler; Eric T; Hamilton; D. Lee; Fyfe; Jackson J · 2023 · Sports Medicine PubMed DOI Study note
Summaries by SetCtl, not medical advice.