Days Per Week:
Barbell, Bodyweight, Dumbbells
Male & Female
This is a 2 day per week fullbody routine, designed by Steve from the Muscle and Strength forum and should be used by those looking to build muscle, gain strength and/or gain weight.
This workout can also be performed on Monday, Wednesday and Friday, alternating between A and B workouts.
Your goal is to do as many reps as possible without training to failure on each set. Try for more reps on every set of every workout. When you can perform 25 total reps for all three sets on exercises that require 3 sets of 6-10 reps, add weight.
Additional exercises can be added on each day, but do not train longer then 60 minutes on any given day.
Daily Workout Schedule:
Monday – Workout A
Exercise Sets Reps
Squat 3 6-10
Barbell Bench Press 3 6-10
Bent Over Row 3 6-10
Stiff Leg Deadlift 2 10-15
Ab Exercise (Pick your favorite) 3 10-25
Thursday – Workout B
Exercise Sets Reps
Deadlift 3 6-10
Seated Barbell Press Behind Neck 3 6-10
Close Grip Bench Press 3 6-10
Standing Barbell Curl (or Standing Dumbbell Curl) 3 6-10
Seated Calf Raise 2 10-25
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