Programme
SP Two-Day Full Body
These programmes are general training information, not coaching and not medical advice. They cannot know your injury history, your health, or how you slept. Start at a weight you are certain you can control, stop if something hurts rather than aches, and if you are training around an injury or a health condition — or you have not trained before — get a professional's eyes on it first.
For lifters who already know the main lifts but only have two days a week. Both sessions are full-body, so squat, hinge, push and pull each come up twice a week, in seven movements a day. It is a smaller weekly dose than SP Upper / Lower, not a shortcut to the same result — a fit for a busy stretch, a second sport, or a return after time off.
Day A
- Squat — 3 × 6
- Bench Press — 3 × 6
- Cable Row — 3 × 10
- Romanian Deadlift — 3 × 8
- Lateral Raise — 2 × 15
- Hammer Curl — 2 × 12
- Plank — 3 × 30–45s
Day B
- Deadlift — 3 × 5
- Overhead Press — 3 × 8
- Lat Pulldown — 3 × 10
- Incline Dumbbell Press — 3 × 10
- Walking Lunge — 2 × 10 per leg
- Face Pulls — 2 × 15
- Tricep Pushdown — 2 × 12
Train two days a week with at least one rest day between them, for example Monday and Thursday, and alternate A and B. Add a small amount of weight or a rep when you completed every set of a lift with good form. Miss reps on a lift two sessions running, and drop that lift's weight by about 10% and build back up. If your week opens up to four days, SP Upper / Lower trains the same main lifts with more volume.
The list
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