EaseFit
GETTING STARTED · BEGINNER · 2 DAY

Beginner full body · 2 day

Two simple full-body sessions for learning movement patterns without making the first training block overwhelming.

First-time gym users and people returning after a long break who can train twice per week.

Beginner2 days45 minFull body
GoalGeneralLevelBeginnerLocationGymFrequency2 days/weekSession~45 minProgramme14 calendar days
Download programme PDFGet the EaseFit app
FULL PROGRAMME PREVIEW

See all 14 days before you download.

This example starts 28 Sept 2026 with the suggested recovery schedule.

Week 128 Sept 2026 - 04 Oct 2026
Monday · 28 Sept 2026Full body AQuadriceps · Chest · Middle Back
5EXERCISES
Barbell SquatQuadriceps · 2 × 8–10
WORK
Decline Barbell Bench PressChest · 2 × 8–10
WORK
Bent Over Two-Dumbbell RowMiddle Back · 2 × 8–10
WORK
Stiff Leg Barbell Good MorningLower Back · 2 × 8–10
WORK
Alternating Cable Shoulder PressShoulders · 2 × 8–10
WORK
Tuesday · 29 Sept 2026Recovery day
REST
Wednesday · 30 Sept 2026Recovery day
REST
Thursday · 01 Oct 2026Full body BGlutes · Lats · Chest
5EXERCISES
Pull ThroughGlutes · 2 × 8–10
WORK
Wide-Grip Lat PulldownLats · 2 × 8–10
WORK
Barbell Incline Bench Press - Medium GripChest · 2 × 8–10
WORK
Barbell Walking LungeQuadriceps · 2 × 8–10
WORK
Bent Over Two-Dumbbell Row With Palms InMiddle Back · 2 × 8–10
WORK
Friday · 02 Oct 2026Recovery day
REST
Saturday · 03 Oct 2026Recovery day
REST
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026Full body AQuadriceps · Chest · Middle Back
5EXERCISES
Barbell SquatQuadriceps · 2 × 8–10
WORK
Decline Barbell Bench PressChest · 2 × 8–10
WORK
Bent Over Two-Dumbbell RowMiddle Back · 2 × 8–10
WORK
Stiff Leg Barbell Good MorningLower Back · 2 × 8–10
WORK
Alternating Cable Shoulder PressShoulders · 2 × 8–10
WORK
Tuesday · 06 Oct 2026Recovery day
REST
Wednesday · 07 Oct 2026Recovery day
REST
Thursday · 08 Oct 2026Full body BGlutes · Lats · Chest
5EXERCISES
Pull ThroughGlutes · 2 × 8–10
WORK
Wide-Grip Lat PulldownLats · 2 × 8–10
WORK
Barbell Incline Bench Press - Medium GripChest · 2 × 8–10
WORK
Barbell Walking LungeQuadriceps · 2 × 8–10
WORK
Bent Over Two-Dumbbell Row With Palms InMiddle Back · 2 × 8–10
WORK
Friday · 09 Oct 2026Recovery day
REST
Saturday · 10 Oct 2026Recovery day
REST
Sunday · 11 Oct 2026Recovery day
REST
WEEKLY STRUCTURE

How the week is organised

01Full body A02Full body B
EQUIPMENT

What you need

Dumbbells, Barbell, Bench, Cable / machines, Pull-up bar

Training location: Gym. Cardio: not programmed.

DOWNLOAD & TRAIN

Beginner full body · 2 day

Get the full EaseFit-branded 14-day PDF with the schedule, exercises and programme information.

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