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2-day strength workout plan Busy Lifter
Two efficient barbell sessions for the weeks when life wins. Everything gets trained, nothing gets wasted, and the main lifts still move up.
- Level
- Intermediate
- Days a week
- 2
- Per session
- 44–50 min
- Goal
- Strength
- Equipment
- Barbell, Cable Machine, Dumbbell, Kettlebell
Workout schedule
2 days a week · 10 exercises · select a name for its video and how-to
Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.
Day 1 · ~50 min Session A
-
Barbell Squat
Quads · Barbell
4 sets of 6 reps · 3:00 rest
3:00 rest
- Movement
- Squat
- Primary
- Quads
- Also works
- Glutes
- Exercise level
- Intermediate
-
Barbell Bench Press
Chest · Barbell
4 sets of 6 reps · 3:00 rest
3:00 rest
- Movement
- Push
- Primary
- Chest
- Also works
- Triceps
- Exercise level
- Intermediate
-
Wide-Grip Lat Pulldown
Lats · Cable Machine
3 sets of 10 reps · 1:30 rest
1:30 rest
- Movement
- Pull
- Primary
- Lats
- Also works
- Abs, Biceps, Front Delts, Traps
- Exercise level
- Beginner
-
Cable Bar Face Pull
Rear Delts · Cable Machine
3 sets of 15 reps · 1:00 rest
1:00 rest
- Movement
- Pull
- Primary
- Rear Delts
- Exercise level
- Beginner
-
Hand Plank
Abs · Bodyweight
3 sets of 40s · 0:45 rest
0:45 rest
- Movement
- Core
- Primary
- Abs
- Exercise level
- Beginner
Day 2 · ~44 min Session B
-
Barbell Deadlift
Abs · Barbell
3 sets of 5 reps · 3:30 rest
3:30 rest
- Movement
- Hinge
- Primary
- Abs, Traps
- Also works
- Glutes
- Exercise level
- Intermediate
-
Barbell Overhead Press
Front Delts · Barbell
4 sets of 6 reps · 2:30 rest
2:30 rest
- Movement
- Push
- Primary
- Front Delts
- Also works
- Triceps
- Exercise level
- Intermediate
-
Barbell Bent Over Row
Lats · Barbell
3 sets of 8 reps · 2:00 rest
2:00 rest
- Movement
- Pull
- Primary
- Lats
- Also works
- Biceps
- Exercise level
- Intermediate
-
Dumbbell Curl
Biceps · Dumbbell
3 sets of 10 reps · 1:00 rest
1:00 rest
- Movement
- Isolation
- Primary
- Biceps
- Exercise level
- Beginner
-
Kettlebell Farmers Carry
Forearms · Kettlebell
3 sets of 30m · 1:30 rest
1:30 rest
- Movement
- Carry
- Primary
- Forearms
- Exercise level
- Beginner
About this plan
Who it's for
For people who have trained regularly for a while. You'll need the equipment listed above.
Not the right fit?
- New to training: Barbell Basics, beginner, 3 days a week.
- Can train 3 days a week: Kettlebell Strength, intermediate, 3 days a week.
- Training at home: Bodyweight Strength Foundations, beginner, 3 days a week, no equipment.
What to expect
Each week is 33 working sets across 10 exercises, about 1 h 35 min in total.
Sets run from 5 to 15 reps, with 0:45 to 3:30 of rest between them.
Main muscles: Quads, Chest, Lats, Rear Delts, Abs, Traps, Front Delts, Biceps, Forearms.
How to progress
Strength comes from lifting a little heavier over time.
- Hit the target. Complete every set at the listed target, with the last rep still clean. On the Barbell Squat that means all 4 sets of 6.
- Add the smallest step. Next session, add the smallest weight step you can. A jump that costs you reps or form sets you back rather than forward. On bodyweight moves like the Hand Plank, move to a harder variation once the target feels comfortable.
- Beat last week. At this level the numbers move week to week rather than every session. Aim to beat last week on each exercise, even by a single rep.
If an exercise stalls: Stuck for two or three weeks running? Take a little weight off and build back up.
When it gets easy: Big Four, the same goal at advanced level, 4 days a week.
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