General health program

Two short full-body sessions a week. Covers the muscle-strengthening guideline.

First day in a gym
2 days a week
about 30 min

Your week

AMon
–Tue
–Wed
BThu
–Fri
–Sat
–Sun

Full gym

Workout A

Exercise	Sets × target	Rest
Goblet squat When every set reaches 12 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 12 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	2 × 8–12	1½ min
Push-up When every set reaches 12 reps: lower your hands less (if raised) or take 3 seconds on the way down.When every set reaches 12 reps: lower your hands less (if raised) or take 3 seconds on the way down.	2 × 8–12	1½ min
Dumbbell row When every set reaches 12 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 12 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	2 × 8–12 each side	1½ min
Plank When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.	2 × 20–40 s	1 min

Workout B

Exercise	Sets × target	Rest
Dumbbell Romanian deadlift When every set reaches 12 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 12 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	2 × 8–12	1½ min
Dumbbell shoulder press When every set reaches 12 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 12 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	2 × 8–12	1½ min
Reverse lunge When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.	2 × 8–12 each side	1½ min
Farmer carry When every set reaches 45 s: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 45 s: go up one weight (usually 2–2.5 kg) and build the reps back up.	2 × 30–45 s	1 min

Dumbbells only

Workout A

Exercise	Sets × target	Rest
Goblet squat When every set reaches 12 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 12 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	2 × 8–12	1½ min
Push-up When every set reaches 12 reps: lower your hands less (if raised) or take 3 seconds on the way down.When every set reaches 12 reps: lower your hands less (if raised) or take 3 seconds on the way down.	2 × 8–12	1½ min
Dumbbell row When every set reaches 12 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 12 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	2 × 8–12 each side	1½ min
Plank When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.	2 × 20–40 s	1 min

Workout B

Exercise	Sets × target	Rest
Dumbbell Romanian deadlift When every set reaches 12 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 12 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	2 × 8–12	1½ min
Dumbbell shoulder press When every set reaches 12 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 12 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	2 × 8–12	1½ min
Reverse lunge When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.	2 × 8–12 each side	1½ min
Farmer carry When every set reaches 45 s: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 45 s: go up one weight (usually 2–2.5 kg) and build the reps back up.	2 × 30–45 s	1 min

Home with bands

Workout A

Exercise	Sets × target	Rest
Band squat When every set reaches 12 reps: use a heavier band, or stand farther from the anchor.When every set reaches 12 reps: use a heavier band, or stand farther from the anchor.	2 × 8–12	1½ min
Push-up When every set reaches 12 reps: lower your hands less (if raised) or take 3 seconds on the way down.When every set reaches 12 reps: lower your hands less (if raised) or take 3 seconds on the way down.	2 × 8–12	1½ min
Band row When every set reaches 12 reps: use a heavier band, or stand farther from the anchor.When every set reaches 12 reps: use a heavier band, or stand farther from the anchor.	2 × 8–12	1½ min
Plank When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.	2 × 20–40 s	1 min

Workout B

Exercise	Sets × target	Rest
Band Romanian deadlift When every set reaches 12 reps: use a heavier band, or stand farther from the anchor.When every set reaches 12 reps: use a heavier band, or stand farther from the anchor.	2 × 8–12	1½ min
Band overhead press When every set reaches 12 reps: use a heavier band, or stand farther from the anchor.When every set reaches 12 reps: use a heavier band, or stand farther from the anchor.	2 × 8–12	1½ min
Reverse lunge When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.	2 × 8–12 each side	1½ min
Bag carry When every set reaches 45 s: make the bags heavier.When every set reaches 45 s: make the bags heavier.	2 × 30–45 s	1 min

Bodyweight

Workout A

Exercise	Sets × target	Rest
Bodyweight squat When every set reaches 12 reps: take 3 seconds on the way down, or hold a heavy bag at your chest.When every set reaches 12 reps: take 3 seconds on the way down, or hold a heavy bag at your chest.	2 × 8–12	1½ min
Push-up When every set reaches 12 reps: lower your hands less (if raised) or take 3 seconds on the way down.When every set reaches 12 reps: lower your hands less (if raised) or take 3 seconds on the way down.	2 × 8–12	1½ min
Table row When every set reaches 12 reps: move to the harder version, or take 3 seconds on the way down.When every set reaches 12 reps: move to the harder version, or take 3 seconds on the way down.	2 × 8–12	1½ min
Plank When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.	2 × 20–40 s	1 min

Workout B

Exercise	Sets × target	Rest
Glute bridge When every set reaches 12 reps: pause 3 seconds at the top, or do one leg at a time.When every set reaches 12 reps: pause 3 seconds at the top, or do one leg at a time.	2 × 8–12	1½ min
Pike push-up When every set reaches 12 reps: move to the harder version, or take 3 seconds on the way down.When every set reaches 12 reps: move to the harder version, or take 3 seconds on the way down.	2 × 8–12	1½ min
Reverse lunge When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.	2 × 8–12 each side	1½ min
Bag carry When every set reaches 45 s: make the bags heavier.When every set reaches 45 s: make the bags heavier.	2 × 30–45 s	1 min

Who it’s for

People who want to be stronger and healthier with the least time possible.

Why it’s built this way

Adults should do muscle-strengthening activity that works all major muscle groups at least 2 days a week [1]. These two sessions cover that in about 30 minutes each. ACSM notes that 1–3 sets per exercise work for novices [2].

Pair it with 150 minutes of moderate aerobic activity a week, such as brisk walking (more in Cardio) [1].

Sources

[1]CDC, Adult Activity: An Overview. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
[2]American College of Sports Medicine. Position stand: progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687–708. https://pubmed.ncbi.nlm.nih.gov/19204579/

General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor before starting.