Need a workout that fits your busy lifestyle and that you can perform in just 2 days per week? We've got you covered with this 2 day A/B full-body program.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Full Body
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout60-90 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, Machines, Other
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

The vast majority of workout templates out there aren’t written with those who work long hours in mind.

They don’t take into consideration that people have families they need to spend time with as well.

Not to mention the endless chores at home that need to be accomplished week in and week out.

When this is what your life looks like, making it to the gym 6 times, 5 times, 4 times, heck even 3 times per week can seem daunting and nearly impossible.

I get asked often if 2 days per week is enough to see results.

The truth is, it is.

It may not be the ideal workload for building an elite physique – but for those who are just looking to get a little bit stronger by the week, stave off muscle degradation from aging, and lead an overall healthy lifestyle in what little free time they have, it’s plenty.

So, this workout is a little bit different.

It won’t appeal to most, but to those who have the type of life described above, it’ll be a super helpful template.

2 Day Workout Routine for Busy People

This workout requires you to make it to the gym just twice a week. It’s preferred that it’s not on consecutive days, but if it has to be for whatever reason, that’s fine too.

Both workouts during the week will be full body sessions and will focus on compound lifts.

With only 2 sessions per week, we have to get the best bang for our buck. Training essential movement patterns and utilizing compound exercises will help us do exactly that. Unfortunately, as a result, there will be no direct arm or core work – something that a lot of people enjoy incorporating into their routines.

If you want to include some isolation work for particular muscles and have time to do so, that’s completely fine. But for this routine’s primary purpose, they aren’t included.

Since we only have 2 days worth of workouts each week, the individual training sessions will be a little time consuming. Each workout will last between 60-90 minutes depending on the length of your rest periods.

Rest periods can be as long as needed to recover from each individual set. They can also be shortened to help you fit your workouts in a desired time limit. Experiment to see what works best for your performance goals and time restrictions.

The workout can be utilized for as long as you wish, so long as you’re happy with it and it is helping you with your individual goals. It is simply a template and can be modified in whatever ways to better fit your individual needs.

The primary form of progression in the workout will be improving the total poundage of weight you use week to week. So long as this number is continuously going up overtime, you’ll be showing improvements.

Workout A

Exercise Sets Reps
Trap Bar Deadlift 5 4-6
Military Press 5 4-6
Lat Pull Down 4 8-12
T Bar Row 4 8-12
Push Up 3 Max*

*Leave 1 Rep left in the tank each set

Workout B

Exercise Sets Reps
Front Squat 5 4-6
Dumbbell Bench Press 5 6-8
Chin Up 4 6-8*
Cable Row 4 8-12
Bodyweight Hip Thrust 3 8-12*

*Add weight if needed

Wrapping Up the Program for Busy People

The workout above should cover most of your bases. The back will be hit with the most volume, but some of the vertical pulls will also indirectly hit the chest and shoulders, while the horizontal pulls will also indirectly target the rear delts and traps. Both will indirectly involve a lot of biceps.

The leg muscles get hit directly and indirectly for a total of 13 sets – aside from the calves, which direct work can be added if desired.

The chest will be hit directly and indirectly for a total of 16 sets. And the shoulders will be hit for a total of 13 sets (not including back work). And lastly, the triceps are worked for 13 indirect sets.

All in all, every body part meets the minimum to elicit muscle growth, with the majority exceeding that minimum.

The amount of back work will help those looking to improve postural and shoulder health – especially for those who work desk jobs, as I’d assume makes up the majority of this programs audience.

Other Considerations for Busy People

Obviously, leading a healthy lifestyle is going to be important to achieve progress and to increase your longevity.

Thus, taking steps to improve your sleep, nutrition, and stress levels are going to be important.

I harp on all of these aspects in nearly every workout routine I write, because they are important components of getting whatever types of results you want.

When it comes to sleep, checking out these articles will be helpful:

When it comes to improving nutrition for busy people, meal prep is a must. Check out these resources when it comes to meal prepping.

Lastly, when it comes to managing stress levels, taking care of your workouts, sleep and nutrition will go a long way in helping that. There’s going to be stressors that are out of your control, but try your best to not let them steer you away from your healthy habits.

If you have any questions regarding the workout or the additional tips listed in the workout article, feel free to drop us a comment below.

Posted on: Tue, 05/31/2022 - 10:54

I'm very busy in My work study..but I can do exercise for one day so I want a plan for one day in a week

M&S Team Badge
Posted on: Tue, 05/31/2022 - 10:59

I don't believe we have such a program, Kareem. I will have to double check and make sure. Do you train in a gym or at home?

Posted on: Tue, 05/31/2022 - 11:02

I train in a gym

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Posted on: Fri, 06/03/2022 - 16:02

I haven't found one, but if you can commit the time, you could do both workouts in one session. I only recommend cutting a set out of each exercise since you'd be doing so much in one day.

Arjun K
Posted on: Tue, 11/23/2021 - 19:49

Hey Josh. This workout routine perfectly fits my busy schedule. If by chance we get another day to hit the gym in a week, what kind of workout would you suggest? Can we do isolation workouts alone on that day?

M&S Team Badge
Posted on: Wed, 11/24/2021 - 19:37

Hi, Arjun. You can do abs, calves, both, or other muscle groups that you feel need more attention with isolation movements like you suggested.

Alexandre Laforest
Posted on: Sat, 02/20/2021 - 18:47

Hi Josh, I really like the structure of that workout , it’s fit perfectly into anyone routine and allow you to have plenty of time for others activities. But my question : I have limited amount of weight and my disposal, for the Squat and deadlift, the rest is feasible with what I have. What’s your recommendation?

M&S Team Badge
Posted on: Mon, 02/22/2021 - 10:37

Hey Alexandre - check out this workout on training with a single pair of light dumbbells: You don't have to follow this program, but it provides info on how to modify your workout when training with limited weight.