The 'Minimum Effective Dose': Get Fit in 2 Hours a Week
Permission to Slack (Strategically)
We are told we need to grind 5 days a week. For a parent with a full-time job and a commute, this is impossible. The result? You miss one week, feel guilty, and quit.
Consistency beats intensity. Training twice a week for a year is infinitely better than training 5 times a week for January and then quitting.
Science shows that to maintain muscle, you only need 1/9th of the volume required to build it. To build muscle, 2 hard sessions a week gets you 80% of the results of 4 sessions.
The Golden Rule: Intensity Must Rise
If you are saving time, you must pay with effort. You cannot coast through a 2-day split. Every set must be taken close to failure.
You aren't going to the gym to 'scroll instagram'. You are there to work. 45 minutes, phone away, distraction free.
The 2-Day Split Structure
Since you have 5 rest days, you can afford to hit the whole body hard. We recommend an Upper / Lower split or two Full Body days.
Option A: The 'Weekend Warrior' (Sat/Sun)
If you work late M-F, train on the weekend. Yes, back-to-back days works fine.
- Saturday: Upper Body Focus (Push/Pull)
- Sunday: Lower Body Focus (Squat/Hinge)
Option B: The 'Mid-Week Balance' (Wed/Sun)
Better for recovery.
- Wednesday: Full Body A (Squat focus)
- Sunday: Full Body B (Deadlift focus)
The Routine
Day 1 (Upper + Squat)
- Goblet Squats: 3 x 10
- Overhead Press: 3 x 8
- Pull Ups (or Band Rows): 3 x MAX
- Dumbbell Bench/Floor Press: 3 x 12
Day 2 (Lower + Hinge)
- Romanian Deadlifts: 3 x 12
- Walking Lunges: 3 x 10/leg
- Single Arm Rows: 3 x 10
- Plank: 3 x 60s
Active Recovery
On your 5 off days, simply walk. Walking is the underrated superpower of fat loss. It burns calories without making you hungry or tired. Aim for 7,000 steps.
Frequently Asked Questions
Will I lose muscle?
Unlikely. If you keep the weights heavy, your body will fight to keep the muscle. You mainly lose muscle from inactivity, not reduced frequency.
Can I gain muscle?
Yes, beginners can easily gain muscle on 2 days a week. Intermediates will see slower gains than a 4-day split, but steady progress is better than zero progress.
What if I miss a week?
It doesn't matter. In the context of a 52-week year, missing one week is 2%. Just go back next week.