2x/ Week Full Body - 16 week program

This full-body training programme is designed for those seeking an effective, low-frequency approach to building strength and muscle. With two structured sessions per week, it targets all major muscle groups using compound lifts and key accessory work, ensuring balanced development and steady progress despite limited training time.

Each session is designed to last 60–90 minutes, typically around 60 minutes, offering a focused and sustainable option for individuals with busy schedules.

Each session is clearly laid out, including sets, reps, RPE targets, and rest times, allowing you to track progress and apply progressive overload effectively throughout the 16-week structure.

What’s Included

• 16-Week Training Plan (two 8-week progressive blocks)

• Warm-Up and Movement Preparation Protocols

• RPE and Progression Guidelines

• Key Anatomy Section to support exercise understanding

• FAQ and Exercise Substitution Guidance

• Injury Management and Training Advice

• Direct Video Demonstration Links for all exercises

Author: Tom Woodham, Physiotherapist (BSc Hons) and Strength & Conditioning Coach

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