Two Days a Week

Who it’s for

You can't manage more than two workouts a week—and that's completely fine.

How it works

Two full-body workouts. Frequency itself has little impact on muscle growth—weekly volume is what matters, while frequency is just a way to distribute it. In a study of 44 women, two workouts a week versus four at equal volume showed no difference across any metric.

Weekly layout

How load increases

Double progression in the 8–12 rep range. The minimum for growth is about four working sets per muscle group per week; we target 8–10. Rest at least two minutes between main sets—short rest intervals clearly fall short.

Deload

Every 7th week: two sets instead of three.