The best free 2-day workout programs, compared
3 2-day programs, every one free and shown in full on its own page. Pick by level, then by what you have to train with.
- Beginner: 2-Day Barbell Full Body, Dumbbell Only Full Body
- Advanced: Candito Advanced Deadlift
All 3, line by line
| Program | Days | Session | Length | Level | Equipment | By |
|---|---|---|---|---|---|---|
| 2-Day Barbell Full Body | 2 | 30–40 min | Ongoing | Beginner | Barbell + a rack | Traditional |
| Dumbbell Only Full Body | 2 | 45–60 min | Ongoing | Beginner | Dumbbells only | Traditional |
| Candito Advanced Deadlift | 2 | 15–25 min | 14 weeks | Advanced | Barbell + a rack | Jonnie Candito |
Session times are worked out from each program's sets, reps and rests: the same estimate the app shows.
Who each one suits
2-Day Barbell Full Body
Best forPick this if the honest answer to "how many days can you train, every week, without fail?" is two.
ProgressionPlain session-to-session linear progression, the same engine that drives every novice barbell program: finish all your fives and the bar goes up next time — 5 kg on squat and deadlift, 2.5 kg on bench, press and row.
Dumbbell Only Full Body
Best forRun this if your equipment starts and ends at dumbbells — a home gym corner, a hotel fitness room, a garage with adjustables.
ProgressionDumbbells jump in big steps — often 2 kg or more per hand — so adding weight every session is a dead end.
Candito Advanced Deadlift
Best forAdvanced deadlifters who already run their own squat training and want a structured deadlift peak.
ProgressionIt runs off four numbers, all entered when you start: your pause deadlift max, a snatch grip 5-rep-max goal, a 10-rep-max goal and a deadlift goal max.
Common questions
Which of these has the shortest sessions?
Candito Advanced Deadlift, at about 15–25 minutes a session. Session times are worked out from each program's sets, reps and rests, the same estimate the app shows.
Which ones suit a beginner?
2-Day Barbell Full Body and Dumbbell Only Full Body. They are written for lifters in their first year or so of training.
Can I run any of them without a gym?
Yes: Dumbbell Only Full Body (dumbbells only). The rest need a barbell or a full gym.
Are these programs free?
Yes. All 3 are free to run in Durata, and every set of every session is shown on each program's own page.
Run any of them in Durata
Every program here is free in Durata, with each one's own progression worked out for you as you log.