2 Day Workout

**2 Day Workout**

Embark on an 18-week journey designed to maximize your strength and muscle growth with this efficient 2-day workout plan. Each week, you’ll engage in 36 targeted sessions that focus on compound and isolation movements, ensuring balanced development across all major muscle groups. With a mix of machines and free weights, this program is perfect for lifters of all levels looking to build a solid foundation and achieve their fitness goals. Get ready to push your limits and transform your physique!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Chest Press (Machine)

Chest Supported Row (Machine)

Hack Squat

Rack Pull (Barbell)

Seated Shoulder Press (Dumbbell)

French Press

Incline Curl (Dumbbell)

Bench Press (Smith Machine)

Chin-Up (Assisted)

Lateral Raise (Dumbbell)

High Bar Squat (Barbell)

Back Extension (Weighted)

Bicep Curl (Barbell)

Single Arm Tricep Pushdown (Cable)

Full Body 1

Leg Curl

Full Body 2

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