Program Description
2 Day Full Body - Alex Leonidas Mini Workout style
Program Overview
- LevelNovice, Beginner
- GoalBodybuilding, Powerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 31, 2025 04:04
- Last EditedJun 18, 2025 11:04

Summary
Unleash your potential with the Dynamic Duo program, a focused 12-week journey designed for serious lifters looking to build strength and muscle. Committing just two days a week, you’ll tackle full-body workouts that incorporate supersets and a variety of barbell, cable, and bodyweight exercises. Each session is crafted to maximize intensity and efficiency, ensuring you get the most out of every minute in your garage gym. Get ready to transform your physique and elevate your performance!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Face Away Cable Curl2 Sets
6-10 Reps
@10
1B
Sissy Squat2 Sets
5-20 Reps
@10
2
Good Morning2 Sets
8-15 Reps
@10
3
Rack Pull (Barbell)2 Sets
5-8 Reps
@10
4
Dip (Assisted)2 Sets
AMRAP
@10
5
JM Press2 Sets
8-10 Reps
@10
6
Seated Row (Cable)2 Sets
6-10 Reps
@10
7
Lateral Raise (Cable)2 Sets
6-10 Reps
@10
Day 2
1
Bicep Curl (Barbell)2 Sets
5-10 Reps
@10
2
Front Squat (Barbell)2 Sets
5-10 Reps
@10
3
Upright Row (Barbell)2 Sets
5-10 Reps
@10
4
Incline Bench Press (Barbell)2 Sets
5-10 Reps
@10
5
Romanian Deadlift (Barbell)2 Sets
5-10 Reps
@10
6
Standing Behind Neck Shoulder Press (Barbell)2 Sets
5-10 Reps
@10
7
Lat Pulldown2 Sets
5-10 Reps
@10
8
Single Arm Tricep Extension (Cable)2 Sets
5-10 Reps
@10