Original starter · 4 weeks
Two Day Natural Minimalist
Two full-body sessions a week that cover every major muscle when life leaves little gym time.
4weeks
2days a week
8sessions
132working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 33 | 24 | −27% |
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| Total reps | 270 | 228 | −16% |
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| Reps per set | 8.2 | 9.5 | +16% |
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| Average RPE | 7.3 | 6.1 | −16% |
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Week 1
DAY 1 - MON - Full Body A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6-8 | RPE 7 | 2:30 |
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| Bench Press | 3 × 6-8 | RPE 7 | 2:30 |
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| Lat Pulldown | 3 × 8-12 | RPE 7 | 1:45 |
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| Romanian Deadlift | 3 × 8-12 | RPE 7 | 1:45 |
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| Dumbbell Lateral Raise | 2 × 12-15 | RPE 8 | 1:00 |
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| Hammer Curl | 2 × 12-15 | RPE 8 | 1:00 |
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DAY 2 - THU - Full Body B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 6-8 | RPE 7 | 2:30 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8-12 | RPE 7 | 1:45 |
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| Chest-Supported Dumbbell Row | 3 × 8-12 | RPE 7 | 1:45 |
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| Bulgarian Split Squat · per side | 3 × 8-12 | RPE 7 | 1:45 |
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| Incline Dumbbell Press | 3 × 8-12 | RPE 7 | 1:45 |
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| Overhead Cable Triceps Extension | 2 × 12-15 | RPE 8 | 1:00 |
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Week 2
DAY 1 - MON - Full Body A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6-8 | RPE 7.5 | 2:30 |
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| Bench Press | 3 × 6-8 | RPE 7.5 | 2:30 |
|---|
| Lat Pulldown | 3 × 8-12 | RPE 7.5 | 1:45 |
|---|
| Romanian Deadlift | 3 × 8-12 | RPE 7.5 | 1:45 |
|---|
| Dumbbell Lateral Raise | 3 × 12-15 | RPE 8 | 1:00 |
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| Hammer Curl | 3 × 12-15 | RPE 8 | 1:00 |
|---|
DAY 2 - THU - Full Body B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 6-8 | RPE 7.5 | 2:30 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8-12 | RPE 7.5 | 1:45 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8-12 | RPE 7.5 | 1:45 |
|---|
| Bulgarian Split Squat · per side | 3 × 8-12 | RPE 7.5 | 1:45 |
|---|
| Incline Dumbbell Press | 3 × 8-12 | RPE 7.5 | 1:45 |
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| Overhead Cable Triceps Extension | 3 × 12-15 | RPE 8 | 1:00 |
|---|
Week 3
DAY 1 - MON - Full Body A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 8 | 2:30 |
|---|
| Bench Press | 4 × 6-8 | RPE 8 | 2:30 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 8.5 | 1:45 |
|---|
| Romanian Deadlift | 3 × 10-12 | RPE 8.5 | 1:45 |
|---|
| Dumbbell Lateral Raise | 3 × 12-15 | RPE 9 | 1:00 |
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| Hammer Curl | 3 × 12-15 | RPE 9 | 1:00 |
|---|
DAY 2 - THU - Full Body B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 6-8 | RPE 8 | 2:30 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 10-12 | RPE 8.5 | 1:45 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10-12 | RPE 8.5 | 1:45 |
|---|
| Bulgarian Split Squat · per side | 3 × 10-12 | RPE 8.5 | 1:45 |
|---|
| Incline Dumbbell Press | 3 × 10-12 | RPE 8.5 | 1:45 |
|---|
| Overhead Cable Triceps Extension | 3 × 12-15 | RPE 9 | 1:00 |
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Week 4
DAY 1 - MON - Full Body A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 6 | RPE 6 | 2:30 |
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| Bench Press | 2 × 6 | RPE 6 | 2:30 |
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| Lat Pulldown | 2 × 10 | RPE 6 | 1:45 |
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| Romanian Deadlift | 2 × 10 | RPE 6 | 1:45 |
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| Dumbbell Lateral Raise | 2 × 12 | RPE 6.5 | 1:00 |
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| Hammer Curl | 2 × 12 | RPE 6.5 | 1:00 |
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DAY 2 - THU - Full Body B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 6 | RPE 6 | 2:30 |
|---|
| Seated Dumbbell Shoulder Press | 2 × 10 | RPE 6 | 1:45 |
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| Chest-Supported Dumbbell Row | 2 × 10 | RPE 6 | 1:45 |
|---|
| Bulgarian Split Squat · per side | 2 × 10 | RPE 6 | 1:45 |
|---|
| Incline Dumbbell Press | 2 × 10 | RPE 6 | 1:45 |
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| Overhead Cable Triceps Extension | 2 × 12 | RPE 6.5 | 1:00 |
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