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[The Absolute Tank] 2 Day Full Body Workout Program
by Ethan MacLean
241 athletes joined
Program Description
Get big fast with this beginner to intermediate 2 day a week low volume full body workout routine. Practice the main lifts and get really good and strong with them while getting jacked. Consistency: Stay consistent, try not to skip workouts. How to Progress: Start on the lower rep range then progress in more reps until on the highest rep, add weight then repeat. For Example: On a 3x4-8 Week 1 Bench press 3x4 200lb Week 2 Bench press 3x6 200lb Week 3 Bench press 3x7 200lb Week 4 Bench press 3x8 200lb Week 5 Bench press 3x4 210lb Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts, and 30 sec to 2 min on supersets. Diet: Eat a high protein, and high to moderate calories for maximum strength and size gain. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Try to stick with the RPE in the program, but if you know what you are doing you can go closer to failer or even farther if you know it's too much. But most people are farther from failure then they think. So just train hard and stick to it the best you can. What is RPE? RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift. [RPE 1] you can do 9 more reps until you can't [RPE 2] you can do 8 more reps until you can't [RPE 3] you can do 7 more reps until you can't [RPE 4] you can do 6 more reps until you can't [RPE 5] you can do 5 more reps until you can't [RPE 6] you can do 4 more reps until you can't [RPE 7] you can do 3 more reps until you can't [RPE 8] you can do 2 more reps until you can't [RPE 9] you can do 1 more reps until you can't [RPE 10] you can't do any more reps no matter what Important keys to maximum strength and size: 1. Consistency 2. Progression 3. Rest 3. Diet 4. Sleep 5. Exercise Form 6. Effort I hope for the best for you. Stay consistent and get those gains. Good luck!
Program Overview
Level
Beginner, Novice
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Dec 19, 2023 02:21
Last Edited
Jun 15, 2024 09:43
down_app
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
2-6 Reps
6-10 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
4-8 Reps
8-12 Reps
3
Pull-Up (Weighted)
2 Sets
1 Set
4-8 Reps
8-12 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
10-14 Reps
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
6
Incline Tricep Extension (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-16 Reps
7
Hammer Curl
2 Sets
1 Set
6-10 Reps
10-14 Reps
8
Decline Crunch
2 Sets
1 Set
6-10 Reps
10-14 Reps
Day 1
1
Squat (Barbell)
2 Sets
1 Set
4-8 Reps
8-12 Reps
2
Bench Press (Barbell)
2 Sets
1 Set
4-8 Reps
8-12 Reps
3
Bent Over Row (Barbell)
2 Sets
1 Set
4-8 Reps
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
6-10 Reps
10-14 Reps
5
Pullover (Dumbbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
8-12 Reps
7
Tricep Pushdown (Cable)
2 Sets
1 Set
6-10 Reps
10-14 Reps
8
Standing Calf Raise
3 Sets
8-12 Reps
Day 1
1
Squat (Barbell)
2 Sets
1 Set
4-8 Reps
8-12 Reps
2
Bench Press (Barbell)
2 Sets
1 Set
4-8 Reps
8-12 Reps
3
Bent Over Row (Barbell)
2 Sets
1 Set
4-8 Reps
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
6-10 Reps
10-14 Reps
5
Pullover (Dumbbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
8-12 Reps
7
Tricep Pushdown (Cable)
2 Sets
1 Set
6-10 Reps
10-14 Reps
8
Standing Calf Raise
3 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
2-6 Reps
6-10 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
4-8 Reps
8-12 Reps
3
Pull-Up (Weighted)
2 Sets
1 Set
4-8 Reps
8-12 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
10-14 Reps
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
6
Incline Tricep Extension (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-16 Reps
7
Hammer Curl
2 Sets
1 Set
6-10 Reps
10-14 Reps
8
Decline Crunch
2 Sets
1 Set
6-10 Reps
10-14 Reps
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
4-8 Reps
6-10 Reps
8-12 Reps
2
Bench Press (Barbell)
2 Sets
1 Set
1 Set
4-8 Reps
6-10 Reps
8-12 Reps
3
Bent Over Row (Barbell)
2 Sets
1 Set
1 Set
4-8 Reps
6-10 Reps
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
6-10 Reps
10-14 Reps
5
Pullover (Dumbbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
8-12 Reps
7
Tricep Pushdown (Cable)
2 Sets
1 Set
6-10 Reps
10-14 Reps
8
Standing Calf Raise
3 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
2-6 Reps
4-8 Reps
6-10 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
4-8 Reps
6-10 Reps
8-12 Reps
3
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
4-8 Reps
6-10 Reps
8-12 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
10-14 Reps
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
6
Incline Tricep Extension (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-16 Reps
7
Hammer Curl
2 Sets
1 Set
6-10 Reps
10-14 Reps
8
Decline Crunch
2 Sets
1 Set
6-10 Reps
10-14 Reps
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
4-8 Reps
6-10 Reps
8-12 Reps
2
Bench Press (Barbell)
2 Sets
1 Set
1 Set
4-8 Reps
6-10 Reps
8-12 Reps
3
Bent Over Row (Barbell)
2 Sets
1 Set
1 Set
4-8 Reps
6-10 Reps
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
6-10 Reps
10-14 Reps
5
Pullover (Dumbbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
8-12 Reps
7
Tricep Pushdown (Cable)
2 Sets
1 Set
6-10 Reps
10-14 Reps
8
Standing Calf Raise
3 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
2-6 Reps
4-8 Reps
6-10 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
4-8 Reps
6-10 Reps
8-12 Reps
3
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
4-8 Reps
6-10 Reps
8-12 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
10-14 Reps
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
6
Incline Tricep Extension (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-16 Reps
7
Hammer Curl
2 Sets
1 Set
6-10 Reps
10-14 Reps
8
Decline Crunch
2 Sets
1 Set
6-10 Reps
10-14 Reps
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
4-8 Reps
6-10 Reps
8-12 Reps
2
Bench Press (Barbell)
2 Sets
1 Set
1 Set
4-8 Reps
6-10 Reps
8-12 Reps
3
Bent Over Row (Barbell)
2 Sets
1 Set
1 Set
4-8 Reps
6-10 Reps
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
6-10 Reps
10-14 Reps
5
Pullover (Dumbbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
8-12 Reps
7
Tricep Pushdown (Cable)
2 Sets
1 Set
6-10 Reps
10-14 Reps
8
Standing Calf Raise
3 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
2-6 Reps
4-8 Reps
6-10 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
4-8 Reps
6-10 Reps
8-12 Reps
3
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
4-8 Reps
6-10 Reps
8-12 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
10-14 Reps
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
6
Incline Tricep Extension (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-16 Reps
7
Hammer Curl
2 Sets
1 Set
6-10 Reps
10-14 Reps
8
Decline Crunch
2 Sets
1 Set
6-10 Reps
10-14 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
4-8 Reps
8-12 Reps
2
Bench Press (Barbell)
1 Set
1 Set
4-8 Reps
8-12 Reps
3
Bent Over Row (Barbell)
1 Set
1 Set
4-8 Reps
8-12 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
5
Pullover (Dumbbell)
1 Set
6-10 Reps
6
Bicep Curl (EZ Bar)
1 Set
1 Set
6-8 Reps
8-12 Reps
7
Tricep Pushdown (Cable)
1 Set
1 Set
6-10 Reps
10-14 Reps
8
Standing Calf Raise
2 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2-6 Reps
6-10 Reps
2
Overhead Press (Barbell)
1 Set
1 Set
4-8 Reps
8-12 Reps
3
Pull-Up (Weighted)
1 Set
1 Set
4-8 Reps
8-12 Reps
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
5
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
6
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
8-12 Reps
12-16 Reps
7
Hammer Curl
1 Set
1 Set
6-10 Reps
10-14 Reps
8
Decline Crunch
1 Set
1 Set
6-10 Reps
10-14 Reps
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
10-14 Reps
2
Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
10-14 Reps
3
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
10-14 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-16 Reps
5
Pullover (Dumbbell)
1 Set
1 Set
8-12 Reps
12-16 Reps
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
12-16 Reps
7
Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
12-16 Reps
8
Standing Calf Raise
3 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
4-8 Reps
8-12 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
6-10 Reps
10-14 Reps
3
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
10-14 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-16 Reps
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-12 Reps
12-16 Reps
6
Incline Tricep Extension (Dumbbell)
2 Sets
1 Set
10-14 Reps
14-18 Reps
7
Hammer Curl
2 Sets
1 Set
8-12 Reps
12-16 Reps
8
Decline Crunch
2 Sets
1 Set
8-12 Reps
12-16 Reps
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
10-14 Reps
2
Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
10-14 Reps
3
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
10-14 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-16 Reps
5
Pullover (Dumbbell)
1 Set
1 Set
8-12 Reps
12-16 Reps
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
12-16 Reps
7
Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
12-16 Reps
8
Standing Calf Raise
3 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
4-8 Reps
8-12 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
6-10 Reps
10-14 Reps
3
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
10-14 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-16 Reps
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-12 Reps
12-16 Reps
6
Incline Tricep Extension (Dumbbell)
2 Sets
1 Set
10-14 Reps
14-18 Reps
7
Hammer Curl
2 Sets
1 Set
8-12 Reps
12-16 Reps
8
Decline Crunch
2 Sets
1 Set
8-12 Reps
12-16 Reps
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
8-12 Reps
10-14 Reps
2
Bench Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
8-12 Reps
10-14 Reps
3
Bent Over Row (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
8-12 Reps
10-14 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-16 Reps
5
Pullover (Dumbbell)
1 Set
1 Set
8-12 Reps
12-16 Reps
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
12-16 Reps
7
Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
12-16 Reps
8
Standing Calf Raise
3 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4-8 Reps
6-10 Reps
8-12 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
8-12 Reps
10-14 Reps
3
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
6-10 Reps
8-12 Reps
10-14 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-16 Reps
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-12 Reps
12-16 Reps
6
Incline Tricep Extension (Dumbbell)
2 Sets
1 Set
10-14 Reps
14-18 Reps
7
Hammer Curl
2 Sets
1 Set
8-12 Reps
12-16 Reps
8
Decline Crunch
2 Sets
1 Set
8-12 Reps
12-16 Reps
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
8-12 Reps
10-14 Reps
2
Bench Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
8-12 Reps
10-14 Reps
3
Bent Over Row (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
8-12 Reps
10-14 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-16 Reps
5
Pullover (Dumbbell)
1 Set
1 Set
8-12 Reps
12-16 Reps
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
12-16 Reps
7
Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
12-16 Reps
8
Standing Calf Raise
3 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4-8 Reps
6-10 Reps
8-12 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
8-12 Reps
10-14 Reps
3
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
6-10 Reps
8-12 Reps
10-14 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-16 Reps
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-12 Reps
12-16 Reps
6
Incline Tricep Extension (Dumbbell)
2 Sets
1 Set
10-14 Reps
14-18 Reps
7
Hammer Curl
2 Sets
1 Set
8-12 Reps
12-16 Reps
8
Decline Crunch
2 Sets
1 Set
8-12 Reps
12-16 Reps
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
8-12 Reps
10-14 Reps
2
Bench Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
8-12 Reps
10-14 Reps
3
Bent Over Row (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
8-12 Reps
10-14 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-16 Reps
5
Pullover (Dumbbell)
1 Set
1 Set
8-12 Reps
12-16 Reps
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
12-16 Reps
7
Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
12-16 Reps
8
Standing Calf Raise
3 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4-8 Reps
6-10 Reps
8-12 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
8-12 Reps
10-14 Reps
3
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
6-10 Reps
8-12 Reps
10-14 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-16 Reps
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-12 Reps
12-16 Reps
6
Incline Tricep Extension (Dumbbell)
2 Sets
1 Set
10-14 Reps
14-18 Reps
7
Hammer Curl
2 Sets
1 Set
8-12 Reps
12-16 Reps
8
Decline Crunch
2 Sets
1 Set
8-12 Reps
12-16 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2-6 Reps
6-10 Reps
2
Overhead Press (Barbell)
1 Set
1 Set
4-8 Reps
8-12 Reps
3
Pull-Up (Weighted)
1 Set
1 Set
4-8 Reps
8-12 Reps
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
5
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
6
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
8-12 Reps
12-16 Reps
7
Hammer Curl
1 Set
1 Set
6-10 Reps
10-14 Reps
8
Decline Crunch
1 Set
1 Set
6-10 Reps
10-14 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
2
Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
3
Bent Over Row (Barbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
12-16 Reps
5
Pullover (Dumbbell)
1 Set
8-12 Reps
6
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
10-14 Reps
7
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
12-16 Reps
8
Standing Calf Raise
2 Sets
8-12 Reps