March 26, 2025, 2:20 pm | Read time: 5 minutes
Don’t have time for or want to do strength training that requires five gym sessions a week? With this training plan from bikini athlete Lisa Maus, you can train effectively — on just two days a week.
We all understand the health benefits of weight training: it fortifies our bones, wards off muscle atrophy, and helps maintain hormonal balance. Training with weights is, therefore, considered a real longevity measure. Yet, there are times when we find it challenging to commit to the routine. As convincing as strength training sounds, it unfortunately involves a bit of effort (the trip to the gym, the full machines, the time …). Let’s set aside the excuses! For those who prefer shorter workouts yet still aim to maintain fitness with minimal effort, here’s the perfect solution: bikini athlete and gym manager Lisa Maus shared with FITBOOK her strategy for maintaining fitness with workouts only 2 days per week.
Overview
Effective Training for Just 2 Days a Week Doesn’t Have to Be Complicated
How much strength training does a healthy body need? While professional athletes like Lisa Maus train almost daily (several split units per week, targeted regeneration…), the average person often needs much less. One well-executed session per week can be enough to maintain muscle. If you train twice a week, you can even make significant progress — provided the training is challenging and cleverly structured.
The Less You Train, the More Complex the Exercises Should Be
“If you want to get the most out of minimal time, you should opt for a full-body training plan with complex, multi-joint exercises,” explains Lisa Maus. These work several muscle groups at the same time and ensure maximum efficiency. The large muscles are trained right at the start of the session. This has the advantage that you are still fresh and have a lot of strength. Large muscle groups also release growth hormones, which have a positive effect on the training of other muscle groups, as well as having the greatest effect on strength, metabolism, and general health.
Even if 2 days of training a week don’t sound like much, a well-thought-out, well-structured workout can be surprisingly effective. The crucial factor is executing it correctly.
Train 2 Days a Week with an Effective Full-Body Training Plan
This training plan consists of two different sessions. On the first day, you train with plan A, and on the second, with plan B. The exercises in this training plan are scalable depending on your level. Beginners do ten to twelve repetitions of three sets; advanced users choose a more complex version of the exercise and do eight to ten repetitions of three sets, with a one-minute break between each set.
Warm-Up
Prior to training, allocate five to ten minutes for a cardio machine of your preference. It’s important to note that the goal is not to tire yourself out but rather to gently stimulate your circulation.
Plan A (day 1)
- Squats: 3 sets, 8 to 12 repetitions each
- Bench press (barbell or dumbbell): 3 sets, 8 to 12 repetitions each
- Lat pull-ups or pull-ups: 3 sets: 8 to 12 repetitions each
- Romanian deadlift: 3 sets, 10 to 12 repetitions each
- Shoulder presses (dumbbells or machine): 3 sets, 10 to 12 repetitions each
- Bicep curls (barbell or dumbbell): 3 sets, 12 to 15 repetitions each
- Tricep presses (pulley or dips): 3 sets, 12 to 15 repetitions each
- Abdominal exercise (e.g., leg lifts or crunches): 3 sets, 15 to 20 repetitions each
Plan B (day 2)
- Deadlift: 3 sets, 6 to 10 repetitions each
- Leg press or lunges: 3 sets, 8 to 12 repetitions each
- Incline bench press (dumbbells or machine): 3 sets, 8 to 12 repetitions each
- Rowing (barbell or machine): 3 sets, 8 to 12 repetitions each
- Side raises (dumbbells or pulley): 3 sets, 12 to 15 repetitions each
- Bicep curls on cable pulley or hammer curls: 3 sets, up to 12 to 15 repetitions
- Overhead tricep presses (dumbbell or cable): 3 sets, 12 to 15 repetitions each
- Abdominal exercise (plank or Russian twists): 3 sets, 30 to 60 seconds each
Additional Tips for Training 2 Days a Week
- Progressively increase the weights to make progress.
- Perform the movements in a controlled manner and avoid momentum.
- Rest between sets: 45 to 60 seconds.
- Pay attention to a clean technique to avoid injuries.
- Take at least one or two rest days between workouts to ensure recovery.
- Nutrition and recovery are just as important as the training itself.
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You Don’t Have to Torture Yourself in the Gym 5 Times a Week
If dedicating five days a week to strength training seems daunting or unmanageable, there’s no need to push yourself to the brink. Just two well-structured sessions a week can bring about noticeable improvements in strength, endurance, and general fitness. The key is to choose the right exercises that work as many muscles as possible at the same time during those 2 days of the week.
Of course, if you train more often, you will see faster progress. But even a single, targeted session per week will bring noticeable benefits. It can also be the perfect start to a regular routine. As soon as you notice the first signs of success, such as more strength and energy, your motivation often grows by itself. Thus, let’s cast aside any hesitations and head to the gym!