How the week is organised
01Full body A + cardio02Full body B + cardio
CONDITIONING · CONDITIONING · 2 DAY
Full body + long cardio
Two full-body strength sessions paired with long low-intensity cardio blocks for users who prefer fewer but more complete training days.
Users with only two structured training days who still want both resistance training and up to an hour of steady cardio.
GoalGeneralLevelIntermediateLocationGymFrequency2 days/weekSession~45 minProgramme14 calendar days
FULL PROGRAMME PREVIEW
See the workouts before you choose.
This example starts 28 Sept 2026 using the suggested recovery schedule.
Muscle emphasisChest · Hamstrings · Middle Back · Quadriceps · LatsStrength exercises5 per sessionCardio styleLong steady-state cardio · 60 min after lifting
Week 128 Sept 2026 – 04 Oct 2026
Monday · 28 Sept 2026Full body A + cardioQuadriceps · Chest · Middle Back5EXERCISES
Barbell Full SquatQuadriceps · 3 × 8–12 reps
WORK
Wide-Grip Decline Barbell Bench PressChest · 3 × 8–12 reps
WORK
Bent Over Barbell RowMiddle Back · 3 × 8–12 reps
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 3 × 8–12 reps
WORK
Barbell Shoulder PressShoulders · 3 × 8–12 reps
WORK
BicyclingQuadriceps · 60 min
CARDIOTuesday · 29 Sept 2026Recovery day
RESTWednesday · 30 Sept 2026Recovery day
RESTThursday · 01 Oct 2026Full body B + cardioHamstrings · Lats · Chest5EXERCISES
Stiff-Legged Barbell DeadliftHamstrings · 3 × 8–12 reps
WORK
Chin-UpLats · 3 × 8–12 reps
WORK
Barbell Incline Bench Press - Medium GripChest · 3 × 8–12 reps
WORK
Dumbbell Rear LungeQuadriceps · 3 × 8–12 reps
WORK
Bent Over One-Arm Long Bar RowMiddle Back · 3 × 8–12 reps
WORKBicyclingQuadriceps · 60 min
CARDIOFriday · 02 Oct 2026Recovery day
RESTSaturday · 03 Oct 2026Recovery day
RESTSunday · 04 Oct 2026Recovery day
RESTWeek 205 Oct 2026 – 11 Oct 2026
Monday · 05 Oct 2026Full body A + cardioQuadriceps · Chest · Middle Back5EXERCISES
Barbell Full SquatQuadriceps · 3 × 8–12 reps
WORKWide-Grip Decline Barbell Bench PressChest · 3 × 8–12 reps
WORKBent Over Barbell RowMiddle Back · 3 × 8–12 reps
WORKSmith Machine Stiff-Legged DeadliftHamstrings · 3 × 8–12 reps
WORKBarbell Shoulder PressShoulders · 3 × 8–12 reps
WORKBicyclingQuadriceps · 60 min
CARDIOTuesday · 06 Oct 2026Recovery day
RESTWednesday · 07 Oct 2026Recovery day
RESTThursday · 08 Oct 2026Full body B + cardioHamstrings · Lats · Chest5EXERCISES
Stiff-Legged Barbell DeadliftHamstrings · 3 × 8–12 reps
WORKChin-UpLats · 3 × 8–12 reps
WORKBarbell Incline Bench Press - Medium GripChest · 3 × 8–12 reps
WORKDumbbell Rear LungeQuadriceps · 3 × 8–12 reps
WORKBent Over One-Arm Long Bar RowMiddle Back · 3 × 8–12 reps
WORKBicyclingQuadriceps · 60 min
CARDIOFriday · 09 Oct 2026Recovery day
RESTSaturday · 10 Oct 2026Recovery day
RESTSunday · 11 Oct 2026Recovery day
RESTWeek 2 keeps the same movement selections so you can measure progression consistently.
What you need
Dumbbells, Barbell, Bench, Cable / machines, Pull-up bar
Training location: Gym. Cardio: 60 minutes.
14-DAY BLOCK
Full body + long cardio
Download the same EaseFit-branded 14-day programme format used by the app.