2-Day Barbell Full Body
Also known as: 2 day · two day · twice a week · minimalist · barbell full body · low frequency
For lifters who can only make it to the gym twice a week. Two full-body barbell sessions cover squat, hinge, press and pull, with weight added every session you complete your reps. Low frequency, high efficiency — the whole body trained hard, twice.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
2-Day Barbell Full Body — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Full Body A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 | 2:30 |
| Bench Press (Barbell) | 3×5 | 2:30 |
| Bent Over Row (Barbell) | 3×5 | 2:30 |
| Bicep Curl (Barbell) | 2×8–12 | 2:30 |
Full Body B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 | 2:30 |
| Overhead Press (Barbell) | 3×5 | 2:30 |
| Deadlift (Barbell) | 1×5 | 2:30 |
| Chin Up | 2×8+ AMRAP | 2:30 |
Source: Minimalist 2-day full-body barbell template.
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run 2-Day Barbell Full Body in DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
