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Two Step 2.0

by John O.
1 athletes joined

Program Description

Life is not perfect. I can get 1 to 2 cardio sessions done during the week and I weight train back to back days on the weekends. I feel this is a reasonable two day split covering all muscle groups. Sessions are about 40 minutes. Rest periods are 60 to 90 minutes between sets and 2 minutes between movements. My warm up is intuitive. Whatever seems to be jacked up that day, I spend time on. No more than 10 to 15 minutes usually. If I have time, I like to put a weight vest on and walk on treadmill at a 3% incline at 3mph for 20 to 30 minutes as a finisher.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 26, 2026 05:40
  • Last Edited
    Jan 26, 2026 05:44
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.1%
Triceps
9.8%
Glutes
9.8%
Upper Back
9.8%
Biceps
9.8%
Abs
8.2%
Chest
6.6%
Front Delts
6.6%
Quadriceps
6.6%
Lats
6.6%
Forearms
3.3%
Rear Delts
3.3%
Middle Delts
3.3%
Adductors
1.6%
Lower Back
1.6%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
3
Goblet Squat
2
12 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Hanging Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
3
Goblet Squat
2
12 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Hanging Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
3
Goblet Squat
2
12 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Hanging Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
3
Goblet Squat
2
12 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Hanging Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
3
Goblet Squat
2
12 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Hanging Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
3
Goblet Squat
2
12 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Hanging Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
3
Goblet Squat
2
12 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Hanging Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
3
Goblet Squat
2
12 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
3
Glute-Ham Raise
2
12 reps
-
4
Hamstring Curl
2
12 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
7
Face Pull
2
12 reps
RPE 7
8
Lateral Raise (Cable)
2
12 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
3
Glute-Ham Raise
2
12 reps
-
4
Hamstring Curl
2
12 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
7
Face Pull
2
12 reps
RPE 7
8
Lateral Raise (Cable)
2
12 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
3
Glute-Ham Raise
2
12 reps
-
4
Hamstring Curl
2
12 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
7
Face Pull
2
12 reps
RPE 7
8
Lateral Raise (Cable)
2
12 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
3
Glute-Ham Raise
2
12 reps
-
4
Hamstring Curl
2
12 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
7
Face Pull
2
12 reps
RPE 7
8
Lateral Raise (Cable)
2
12 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
3
Glute-Ham Raise
2
12 reps
-
4
Hamstring Curl
2
12 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
7
Face Pull
2
12 reps
RPE 7
8
Lateral Raise (Cable)
2
12 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
3
Glute-Ham Raise
2
12 reps
-
4
Hamstring Curl
2
12 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
7
Face Pull
2
12 reps
RPE 7
8
Lateral Raise (Cable)
2
12 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
3
Glute-Ham Raise
2
12 reps
-
4
Hamstring Curl
2
12 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
7
Face Pull
2
12 reps
RPE 7
8
Lateral Raise (Cable)
2
12 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
3
Glute-Ham Raise
2
12 reps
-
4
Hamstring Curl
2
12 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
7
Face Pull
2
12 reps
RPE 7
8
Lateral Raise (Cable)
2
12 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Cable Crossover
1 Set
1 Set
12 Reps
12 Reps
@7
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
3
Goblet Squat
1 Set
1 Set
12 Reps
12 Reps
@7
@7
4
Belt Squat
1 Set
1 Set
12 Reps
12 Reps
@7
@7
5
Tricep Extension (Cable)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
6
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
7
Hanging Leg Raise
1 Set
1 Set
15 Reps
15 Reps
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
12 Reps
12 Reps
@7
@7
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
3
Glute-Ham Raise
1 Set
1 Set
12 Reps
12 Reps
-
-
4
Hamstring Curl
1 Set
1 Set
12 Reps
12 Reps
@7
@7
5
Bicep Curl (Cable)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
6
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
7
Face Pull
1 Set
1 Set
12 Reps
12 Reps
@7
@7
8
Lateral Raise (Cable)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
9
Cable Crunch
1 Set
1 Set
15 Reps
15 Reps
-
-