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Physique prep2 days a weekFull gym

2-day Full Body gym plan for physique prep

High volume for a show or shoot. High volume: rest 60–90 seconds and weigh in daily. Adjust food weekly from the weight trend, and expect strength to hold rather than climb late in prep.

Weekly schedule

MondayFull body A6 exercises
ThursdayFull body B6 exercises

Full body A

ExerciseSets × reps
Barbell Squat4 × 8
Barbell Bench Press - Medium Grip4 × 8
Bent Over Barbell Row4 × 8
Romanian Deadlift4 × 12
Side Lateral Raise4 × 12
Hanging Leg Raise3 × 15

Full body B

ExerciseSets × reps
Barbell Deadlift4 × 8
Standing Military Press4 × 8
Wide-Grip Lat Pulldown4 × 12
Dumbbell Lunges4 × 12
Barbell Curl4 × 12
Cable Crunch3 × 15

How to progress

When you hit every rep on every set, add weight next time: 2.5 kg on upper-body lifts, 5 kg on squats and deadlifts. Miss reps, keep the weight and try again. MyoStats does this for you: it shows the target for each exercise before you start, and suggests a lighter week when a lift stalls.

Questions

Is a 2-day full body split good to physique prep?

Yes, if you can recover from it and stay consistent. High volume for a show or shoot. High volume: rest 60–90 seconds and weigh in daily.

How long should I run this program?

Run it for 8 to 12 weeks while you keep adding weight or reps. When progress stalls on a lift for two or three sessions, take a lighter week, then carry on. MyoStats spots the stall for you.

What weights should I use?

Pick a weight you can lift for the target reps with one or two reps left in the tank. After you log a session, MyoStats suggests the next weight or rep target for every exercise.

Can I do this at a commercial gym?

Yes: it uses barbells, dumbbells, cables and common machines found in most commercial gyms.

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