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Strength · Beginner · 2 days/week · Ongoing

Minimalist 2-Day Strength

Two focused sessions a week covering every major movement pattern. Not the fastest road to strong — but the one that survives a busy calendar, which makes it the most effective program you’ll actually do.

Classic full-body template for busy schedules · original program & spreadsheets

Your Training Maxes

TM = 90% of your best 1RM — estimated from logged sets (Epley) or entered directly below. All percentages below use these numbers.

Log in to enter your maxes and get personalized weights.

How to Progress

  • Add 5 lb to upper-body lifts and 10 lb to squat/deadlift each week while all sets are completed.
  • Miss reps two weeks running → deload that lift 10% and climb back.
  • Got a bonus third day? Repeat Day 1 with 10% less weight as easy volume.

The Program

Day 1 · Squat & Press

Start This Day
Back Squat3×5 @ ~75% TM
Barbell Bench Press3×5 @ ~75% TM
Barbell Row3×8–10
Plank3×30–45 sec

Day 2 · Hinge & Pull

Start This Day
Deadlift2×5 @ ~80% TM
Overhead Press3×5 @ ~75% TM
Lat Pulldown3×8–10Or chin-ups.
Farmer Carry3×40 steps