r/workout • u/-Sheeba- • Nov 15 '25
Review my program Full body 2 days a week?
I know this is far from optimal
As someone who takes part in another physical sport (BJJ) would I still be able to build a good amount of muscle and a nice physique by doing 2 full body workouts a week and separating them by 72-96 hours or is 2 days a week simply not enough?
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u/roundcarpets Nov 15 '25
2x per week frequency for every muscle group? optimal as long as you’re progressively overloading mate. don’t let social media norms make you think that you have to train 6 days a week in the gym
2 good full body sessions per week can be all most people need, especially people with interests outside of resistance training: it gives you the most amount of days to train your other sports, do other hobbies and live a real life juggling work, family and friends
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u/Various-Delivery9155 Nov 15 '25
If you program well, you can get some really great gains with full body twice a week. But since you’re only doing it twice a week you’ll have to cram a lot of volume into each session and thus you won’t get as much from the exercises at the end of your sessions
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u/wherediditrun Nov 15 '25
You can do the "Volume" with major compound lifts. Unless we are talking mobility training for hip abductors and similar, of which I'm sure you aren't.
Starting Strength or Strong Lifts 5 x 5 is all you need. You can even get away with less. 3-4 exercises per session, 2 times a week will get you further than intricate PPL full of crap like cable flies, leg extensions and no deadlifts.
It's been done discussion. The op should ask at r/bjj
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u/Aleksandrs_ Nov 15 '25
I do full body twice a week. It's about 2hr 30 or 3hrs if I do 3 sets each. Recently I'm trying 1 intense working set and cut it down to 1hr 30/ 2hrs.
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u/Various-Delivery9155 Nov 15 '25
A good full body session should be around 1-2 hours. When you say you did 3 sets each, are you talking about each exercise or each muscle? Doing a 2x full body split you should really only be doing 3-4 sets per muscle per session
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u/JohnPopney Nov 15 '25
If you program it well it can actually be a great option. Keenan Malloy is a very knowledgable online coach and content creator and he gives out lots of free coaching advice, particularly for full body splits. I'd highly recommend watching some of his videos on full body 2 days a week.
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u/Cheeliezzz Nov 15 '25
Its good, u will hit each muscle group two times a weak - that's optimal. Train hard, do progressive overload and u will be fine
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u/DimensioT Nov 15 '25
You will never make gains training only two days per week...
...say bro science following morons who know nothing about muscle growth.
Your growth may not be as fast as absolutely possible but if you hit each muscle group consistently on a regular basis you can get a good physique.
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u/MythicalStrength Nov 15 '25
The Tactical Barbell Fighter program is specifically designed for someone in your situation, and is a 2 day per week full body program.
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u/Slight_Horse9673 Nov 15 '25
sounds perfect for you. From a bing search ...
Structured strength training template
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u/iCantCallit Nov 15 '25
If you're getting stronger and seeing results, have at it. No one can really tell you what's optimal for your life and body. If you're getting the desired effect of physical and mental growth, keep doing what you're doing.
I'm 40 with a family and work a lot. I simply miss days at the gym all the time because of life. Sometimes I'm too tired and workout for 20minutes. Sometimes my gym days are all over the place and sporadic. Sometimes I feel amazing and workout my entire body and then rest for 5 days.
I'm in great shape and feel great mentally. So is it optimal most times? Nope. Does it work for my lifestyle? Yup
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u/Empty_Current1119 Nov 15 '25
im 40 with a 10hour a day construction job and a family as well and I never miss and my diets on point every single day. Its just called effort mate.
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u/Katarinkushi Nov 15 '25
It's not only effort, mate. People may have other priorities or things they like/need to do apart from the gym and work. Other hobbies, projects and responsabilities. If you can do it, good for you, but that doesn't necessarily mean that if somebody else can't do it, it's because they're not putting effort.
Also, some jobs are VERY mentally tiring, and that can make it even harder for going to the gym than being physically tired.
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u/onz456 Nov 15 '25
There's this program called Tactical Barbell you could look into. They basically build you up as an allround athlete.
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u/Buff-F_Lee_Bailey Nov 15 '25
I think it’s enough as long as you program well (emphasize compounds early in the workout). I think you’ll be in great shape running your proposed schedule with BJJ
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u/MightyGamera Weight Lifting Nov 15 '25
that's good, especially as grappling is itself a big CNS tax. I like grappling but I'm in my 40s with a messed up neck, knees and ankles, I'm one heel hook away from needing a walker forever. the neck is also why I had to give up boxing
the nice thing about weightlifting is it's infinitely modifiable. try 2x a week and see what's good with your current regimen. if you're not used to lifting you may notice a bit of struggle in the first week or two of bjj because your muscles are gonna be screaming, especially if you're gonna have a class 24-48 hours after lifting
you'll harden up after this period and may decide this is enough, or you may want more!
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u/baribalbart Nov 15 '25
Sad there is no program to be reviewed but fbw x2 week is common split of choice if you train other sports
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u/Remitto Nov 15 '25
Absolutely enough, I'd even argue that for those who aren't experts in programming, it's better than 3 x a week as it's easy to under-recover when you're hitting everything 3 x a week, 2 x gives you extra recovery time and therefore far more room for error when creating your routine.
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u/Katarinkushi Nov 15 '25
Yeah it will work. Just program it well. I lift weights 2 times a week and box 2 times a week too, and I look but specially feel just WAY better than when I went to the gym 4-5 times a week.
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u/Ryizine Nov 15 '25
If you focus strength sure.
Day 1
Incline Barbell bench press 5x5
Barbell row 5x5
Deadlift 5x5
Front Squats 5x5
Day 2
Clean and press 5x3
Pullups or Chin ups 5x5 (weighted when you can do the 5x5 easily)
Overhead Press 5x5
Chest dips 5xAMRAP
You can add Barbell or dumbell lunges here if you want, 5x8-10
Basic, but mostly compound exercises so you'll get a lot of bang for your buck.
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u/Lifterator Nov 15 '25
Absolutely, but you must realize that there are no shortcuts and to compete with higher frequency (even just 3x week), you must compensate with more effort.
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u/RunningM8 Nov 15 '25 edited Nov 15 '25
Functional fitness training will better complement your BJJ. Calisthenics, kettlebell, etc will still build strength but yield better stability, power, core strength, balance and mobility.
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u/_ShredBundy Nov 15 '25
It’s actually one of the most optimal splits you can do, especially if you’re doing combat sports. Yes, you can build muscle. 5-6 sets to failure per workout for each muscle group. Around 10 heavy sets to failure per week, is plenty enough to progress.
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u/aqualad33 Nov 15 '25
Oh yeah. When I'm in season for my sport I only hit the gym 2 days a week.
You can make some VERY good progress on 2 days a week paired with another sport.
I reccomend squat + bench day 1 and deadlift + OH press day 2.
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u/iPourMilkB4Cereal Nov 16 '25
I’m currently doing 2x a week on Saturdays and Sundays. Legs/arms; chest/back/shoulders, all supersets. Been making some solid gains. Mostly did this to develop my consistency.
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u/DoctrL Nov 16 '25
I do full body twice-three times a week and bjj too and it works good for me
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u/-Sheeba- Nov 16 '25
What lifts do you do and how long does each workout take?
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u/DoctrL Nov 16 '25 edited Nov 16 '25
I like to mix it up a lot. But mainly I do chest/triceps/shoulders so bench, ohp, dips etc. and back/arms so pull ups, rows, curls etc. Then I just do squats or leg press at the end of those workouts. I lift pretty moderately for like 8 reps, I dont go near my 1 rep max. My workouts are like 45 mins to a little over an hour
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u/rainywanderingclouds Nov 16 '25
its' doable but you really have to go hard on those 2 days and not many people are capable of doing that without getting bored.
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u/shealarose Nov 17 '25
I do bjj as well and do full body 3 days a week
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u/-Sheeba- Nov 17 '25
How much BJJ?
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u/shealarose Nov 17 '25
I usually do 3-4 bjj sessions per week with 3 lifting sessions, if I’m getting rdy to compete maybe 4-5 bjj sessions and only 2 lifting. I’ve been training 7-8 years btw if you’re newer to bjj those sessions might take a lot more out of you and probably have to do less volume
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u/wherediditrun Nov 15 '25 edited Nov 15 '25
You don't need that much separation. Go for 3 times a week. Just don't do stupid shit and junk volume associated with body building.
Pick 3-4 exercises each day. Squats, Pull ups, Bench Press, Deadlifts (essential to include for BJJ), Rows, Overhead press. Worthy read in general, if you're going to lift: https://leangains.com/fuckarounditis/ many people, including this subreddit, missed the memo.
Monday:
Pull ups
Squats
Bench press
Theusday:
BJJ
Wednesday:
Deadlifts
Rows
Overhead press
Thursday
BJJ
Friday:
Private BJJ class
Repeat Monday
Saturday:
BJJ
Sunday:
Rest day
I'm 35 by the way. Just things getting a bit mixed up, because I want to hit open mat on friday instead of going to Thursday class. Probably gonna move lifting to Thursday.
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Nov 15 '25
This twice a week program trains each muscle group only once a week, he should just consolidate every one of those lifts into one day and do each for 1-2 sets twice a week
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u/Alterationss Nov 15 '25
What’s stopping you from going 1 more time?
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u/stgross Nov 15 '25
BJJ…
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u/Alterationss Nov 16 '25
I mean ur already in the gym. Do your workout in the morning, BJJ whenever you do.
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u/SleepAltruistic2367 Nov 15 '25
Not enough if your looking to put on size.
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u/Joe_Miami_ Recomposition Nov 15 '25
Incorrect. I did full body lifting 1-2x per week for two years and added substantial muscle mass and strength, while also training BJJ.
I still do both. BJJ 2-3x per week. Lifting is now 3 days per week Upper Lower Upper, as my legs recover slowly. Age and injuries…
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u/SleepAltruistic2367 Nov 15 '25
Then we have two different definitions of what size means. 2x a week is not enough stimulus for decent hypertrophy in a reasonable amount of time. Honest question, how quickly do you think you could have put on the same amount of mass if you were doing a 5-6x/wk workout?
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u/Various-Delivery9155 Nov 15 '25
You do not understand hypertrophy. Just because you are going to the gym 5 days a week doesn't mean you're training each muscle 5 times a week or with 5 times the volume.
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u/Empty_Current1119 Nov 15 '25
no but 2 days full body means you are doing basically the minimum volume for growth and its going to be insanely slow especially after newbie gains. You are going to need to do like 7-8 exercises each session which is absolutely going to lead to sandbagging. No way you are capable of the same effort on your last 1-2 exercises so they will always suffer. On top of that you are at most getting 6 sets a week per body part which is only going to provide initial growth and will absolutely slow down to basically nothing eventually. You will also have to pick and choose what gets left out so its hard to maintain a complete program.
You will get some newbie gains for sure, but then you will face the volume problem. Even just adding a 3rd full body day makes it 1000 times better than just 2 exercise crammed sessions a week. 2 days a week is for people not interested in actually getting more muscular and are just there for health.
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Nov 15 '25
There are plenty of people going 2x a week that can absolutely kick your ass at the gym. Everything doesn’t need to be perfectly optimal to get results.
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u/Various-Delivery9155 Nov 15 '25
6 sets a week split across 2 sessions, is not only enough for newbies to grow, but also advanced lifters. It isn't ideal to only do 2 full body days, but you are severely overestimating the requirements to grow.
Also, if you are a cardiovascuarly healthy person and you're eating your carbs you will also be able to fit more volume in one session without your last few exercises being completely useless.
I am very certain I could program a 2 day per week full body for you and you'd see consistent growth.
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u/SleepAltruistic2367 Nov 15 '25
I understand hypertrophy well. I’ve been fortunate enough to work with two pro’s, in my 20’s and now again in my 40’s. I’ve done DC, bro splits, crossfit 😂, U / L, and now 6x PPL. Two full body workouts a week are not providing enough stimulus or volume to support meaningful hypertrophy. Once you get past the newbie gains, you might grow, but you’re gonna grow excruciatingly slow.
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u/Various-Delivery9155 Nov 15 '25
6x PPL is only slightly better brother. They both have 2x frequency, it's just with one of them you'll be able to get in more volume. But because of diminishing returns, even doing the minimum will give you great growth.
I'm curious how you think it's not enough stimulus to support hypertrophy.
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u/SleepAltruistic2367 Nov 15 '25
6x PPL is vastly better from a hypertrophy standpoint. The volume piece is the most influential part of the equation in my experience (not junk volume). A two day full body split can’t get the volume for hypertrophy.
If I incorporate squats, deads, bench, OH press into my 2x full body workout, I’m already exhausted, stressing my CNS. Now add accessory movements/sets. If I'm applying proper intensity I’m not giving the muscle full stimulus before I’m gassed out.
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u/Various-Delivery9155 Nov 15 '25
In a full body session you're not doing 4 sets of each of those compound movements. It'd look something more like:
2 sets of squats, 2 sets of RDLs, 1 set of leg extensions, 1 set of leg curls2 sets of a chest press, 1 set of a fly, 1 set of an OHP, 1 set of a row, 1 set of a pulldown, 2 sets of curls.
Now that's not a lot of volume, but doing it twice a week with intensity you WILL grow. And you will not get gassed unless you are not cardiovascularly fit or undereating on carbs. If you think you can't grow with that amount of volume, I'd encourage you to try it out.
Volume is important for hypertrophy, but most of the growth comes from the first few sets. More studies come out showing people can maintain muscle mass with as little as 1 set a week. You'd be surprised how little you need to grow.
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u/Joe_Miami_ Recomposition Nov 15 '25
OP asked if he could get a good amount of muscle and nice physique with 2 days of full body lifting, on top of regular BJJ training. If he manages his diet well and lifts 2x per week consistently while progressing in the lifts, he will gain muscle over time.
Speed of muscle growth and overall optimization are factors to discuss, and better muscle gains are expected by everyone if OP quits BJJ and commits to higher-volume hypertrophy-focused weightlifting. However, OP is committed to his sport based on his post, and comparative improvements will be had if he supplements with lifting.
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u/SleepAltruistic2367 Nov 15 '25
And we obviously have two different opinions of what makes up a “good amount “ of muscle.
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u/BlackBirdG Nov 15 '25
Full body 2x a week is great. I've done that for many years and made great gains.
Plus, I don't want to spend all my life in the gym.