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2-Day Full-Body Workout Plan
Train your whole body twice a week with two repeatable sessions. This template is for a week with two reliable gym visits, not a five-day routine squeezed into two long days.
2 sessions per week · About 45 to 60 minutes per session, including warm-upDumbbells, a stable bench, and cable or pulldown equipmentOpen the routine →3-Day Beginner Gym Workout Plan
Use three short full-body gym sessions to learn a small set of movements and build a repeatable week. Start with manageable effort rather than making the first workout a test.
3 sessions per week · About 40 to 55 minutes per session, including warm-upDumbbells, a stable bench, leg press, cable row, and lat pulldownOpen the routine →Dumbbell Workout Plan at Home, No Bench
Use dumbbells and clear floor space for two complete home workouts. No bench, pull-up bar, or furniture balancing is required. The trade-off is that limited weights can eventually limit progression.
2 sessions per week; alternate A and B · About 35 to 50 minutes per session, including warm-upOne or two pairs of dumbbells and a clear, nonslip floorOpen the routine →30-Minute Full-Body Workout Template
Use a short exercise list and a time budget to keep a gym visit useful. This session targets about 30 minutes with familiar equipment and no queues; take longer if you need more rest or setup time.
Repeat 2 times per week with recovery between harder visits · About 30 minutes when equipment is ready; longer if neededDumbbells, a stable bench, and a cable row; familiar substitutes if occupiedOpen the routine →
Not sure which one fits?
Answer four questions about your week. Your answers stay on this page.
How to start
- Read the first session. Check the equipment and each movement before you go.
- Start light. Use the first visit to learn the setups. Each routine says how hard the first week should feel.
- Log what you did. Weight and reps for every set. The download has space for it.
- Repeat before you change. Follow the routine's progression rule for a few weeks instead of switching plans.
Questions
Are these workout plans really free?
Yes. Every routine here is free to read, print, or download as text, with no account and no app.
Can I import a template into the Aion app?
No. The app builds its own plan from your answers and your logged training. Use these routines on their own, or start a plan in the iPhone app.
When is a template not enough?
A template works while its days, equipment and session length fit your week. When the week keeps changing, a coach that knows your plan and your logs helps decide what to move, cut or swap.