EaseFit
STRENGTH · STRENGTH · 2 DAY

Strength full body · 2 day

Two full-body strength sessions built around heavier compound prescriptions for lifters with limited weekly training time.

Intermediate lifters who want to keep progressing strength when only two training days are consistently available.

Intermediate2 days60 minStrength
GoalStrengthLevelIntermediateLocationGymFrequency2 days/weekSession~60 minProgramme14 calendar days
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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 strength AQuadriceps · Chest · Middle Back
6EXERCISES
Barbell Full SquatQuadriceps · 4 × 5–8
WORK
Wide-Grip Decline Barbell Bench PressChest · 4 × 5–8
WORK
Bent Over Barbell RowMiddle Back · 4 × 5–8
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 4 × 5–8
WORK
Barbell Shoulder PressShoulders · 4 × 5–8
WORK
V-Bar PulldownLats · 4 × 5–8
WORK
Tuesday · 29 Sept 2026Recovery day
REST
Wednesday · 30 Sept 2026Recovery day
REST
Thursday · 01 Oct 2026Full-body strength BHamstrings · Lats · Chest
6EXERCISES
Stiff-Legged Barbell DeadliftHamstrings · 4 × 5–8
WORK
Close-Grip Front Lat PulldownLats · 4 × 5–8
WORK
Barbell Incline Bench Press - Medium GripChest · 4 × 5–8
WORK
Dumbbell Rear LungeQuadriceps · 4 × 5–8
WORK
Bent Over One-Arm Long Bar RowMiddle Back · 4 × 5–8
WORK
Cable Shoulder PressShoulders · 4 × 5–8
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 strength AQuadriceps · Chest · Middle Back
6EXERCISES
Barbell Full SquatQuadriceps · 4 × 5–8
WORK
Wide-Grip Decline Barbell Bench PressChest · 4 × 5–8
WORK
Bent Over Barbell RowMiddle Back · 4 × 5–8
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 4 × 5–8
WORK
Barbell Shoulder PressShoulders · 4 × 5–8
WORK
V-Bar PulldownLats · 4 × 5–8
WORK
Tuesday · 06 Oct 2026Recovery day
REST
Wednesday · 07 Oct 2026Recovery day
REST
Thursday · 08 Oct 2026Full-body strength BHamstrings · Lats · Chest
6EXERCISES
Stiff-Legged Barbell DeadliftHamstrings · 4 × 5–8
WORK
Close-Grip Front Lat PulldownLats · 4 × 5–8
WORK
Barbell Incline Bench Press - Medium GripChest · 4 × 5–8
WORK
Dumbbell Rear LungeQuadriceps · 4 × 5–8
WORK
Bent Over One-Arm Long Bar RowMiddle Back · 4 × 5–8
WORK
Cable Shoulder PressShoulders · 4 × 5–8
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 strength A02Full-body strength B
EQUIPMENT

What you need

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

Training location: Gym. Cardio: not programmed.

DOWNLOAD & TRAIN

Strength full body · 2 day

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

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