Full body workouts are great for people trying to get into a routine of weekly weight resistance training.
And you can see results with as little as two full body workouts per week.
For many, committing to two weekly weight training sessions is something they can wrap their head around.
Thus, 2 day full body workouts are great for beginners. But they are also great for individuals who don’t see weight training as their main source of exercise.
If you’re someone who trains intensely for cardiovascular based competitions such as races, endurance events such as long bikes or runs, or even trains for martial arts competitions, a two day weekly weight training routine might be a good form of supplemental training to aid you in injury prevention and boost your performance.
If two days per week is the maximum you can commit to weight training in a week, the best style of training you can incorporate is full body workouts.
The following 2 day full body workout routine will show you an example of how you can set up your two weekly workouts. This template will focus on exercise that only use dumbbells. It is intended to help out those who only have access to a pair of dumbbells at home.
If you’re interested in incorporating more variety than dumbbell only training will allow, we have you covered in our other 2 day workouts.
Let’s dive into what this weekly routine will look like, the sample workouts, and our workout run-down. If you have any questions after reading the article, please let me know in the comments section below.
2 Day Dumbbell Only Weekly Workout Routine
- Monday: Full Body Dumbbell Workout
- Tuesday: Off/Cardio/Other Training
- Wednesday: Off/Cardio/Other Training
- Thursday: Full Body Dumbbell Workout
- Friday: Off/Cardio/Other Training
- Weekends: Off/Cardio/Other Training
Monday: Full Body Dumbbell Workout
| Exercises | Sets | Reps |
| Dumbbell Squat | 3 | 10 |
| Dumbbell Floor Press | 3 | 10 |
| Dumbbell Row | 3 | 10 |
| Dumbbell Shoulder Press | 3 | 10 |
| Dumbbell Hammer Curl | 3 | 10 |
| One Arm Dumbbell Tricep Overhead Extension | 3 | 10 Each |
Thursday: Full Body Dumbbell Workout
| Exercises | Sets | Reps |
| Dumbbell Goblet Squat | 3 | 10 |
| Dumbbell Romanian Deadlift | 3 | 10 |
| Dumbbell Lunge | 3 | 10 Each |
| Dumbbell Row | 3 | 10 |
| Dumbbell Lateral Raise | 3 | 10 |
| Dumbbell Rear Delt Raise | 3 | 10 |
2 Day Full Body Dumbbell Only Workout Routine Run-Down
The template above shows you what a weekly routine of dumbbell full body workouts looks like if you have 2 weight training days available to schedule.
Full body workouts are an excellent way to get the most out of your workouts if you are only able to strength train twice per week.
The sample workouts included above focus on maximizing the amount of time you by focusing mostly compound exercises.
All of the workouts you’ll find on this website are intended to be templates. They can be modified to meet your individual needs and exercise level. So if there are exercises included that you don’t feel comfortable with, you’re more than welcome to substitute them with exercises you are comfortable performing. Try to make sure when substituting exercises, you do pick exercises that target the same muscle group.
Recommended rest periods for the sample workouts are between 60-90 seconds.
As written, the sample workouts are meant to be performed in a straight set fashion. This means you will complete all of the sets of an exercise prior to moving on to the next exercise listed. However, if you’d like to modify them into a circuit fashion based on your fitness goals, that would be an ok option.
If you would like to learn more about dumbbell only training, check out our article on dumbbell workouts.
If you have any questions about the 2 day full body dumbbell only workout routine or the sample workouts included, please leave a comment below!