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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

A split workout is designed to train different muscle groups on each day and then give them time to recover before they're trained again.

The 3 day split is a great balance for those that want results, but don't have the time to spend more sessions in the gym. This plan focuses on the exercises that maximize work on the targeted muscles.

Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

arms chest 20 exercises, 3 hrs 30 mins

Elliptical Training	1x8 reps	rest: 60s
Leverage Incline Chest Press	4x8 reps	rest: 60s
Machine Shoulder Press	4x8 reps	rest: 60s
Barbell Curl	6x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Ab Crunch	4x8 reps	rest: 60s
Machine Leg Press	5x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 45s
Barbell Upright Row	5x8 reps	rest: 60s
Barbell Shrug	5x8 reps	rest: 60s
Machine Seated Row	5x8 reps	rest: 45s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Preacher Curl Machine	5x8 reps	rest: 60s

Everything but back 18 exercises, 3 hrs 5 mins

Elliptical Training	1x0 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x15 reps	rest: 30s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Dumbbell Alternating Hammer Curl	6x20 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
EZ Bar Curl	7x8 reps	rest: 60s
Machine Leg Press	5x8 reps	rest: 60s
Machine Ab Crunch	4x8 reps	rest: 45s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Inner Chest Press	6x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 75s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Upright Row	4x8 reps	rest: 60s
Machine Seated Row	5x8 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 45s
Machine Fly	5x8 reps	rest: 45s
Preacher Curl Machine	6x10 reps	rest: 65s

fast 5 exercises, 1 hr 29 mins

Elliptical Training	1x0 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s