August 2x full body workout
Here’s the simple workout you can do for August. The goal is progress. Check out our article on double progression if you’re unsure of how to pick/progress weights.
2x/Week Strength Plan (30–40 min)
Equipment: Dumbbells, Kettlebells, Bands, Pull-Up Bar, Bench, Bodyweight
Day 1 – Lower + Push/Pull
Warm-Up (5 min)
Hip airplanes x 5/side
Banded shoulder dislocates x 8
2–3 min light carries or KB swings
Main Compound Superset (3-4 sets)
DB/KB Romanian Deadlift – 6–8 reps (heavy-ish)
Pull-Ups or Banded Pull-Down – 6–8 reps
Secondary Superset (2–3 sets)
Goblet Squat – 12–15
DB Bench Press – 12–15
Accessory Superset (2–3 sets)
Reverse Lunge – 8–10/leg
1-Arm DB Overhead Press – 8–10/side
Rehab/Prehab Block (1–2 sets)
Plank + Band Pull-Apart – 20–30s plank, 8–10 pull-aparts
Day 2 – Pull + Carries + Core
Warm-Up (5 min)
Cat-cow x 6
Banded face pulls x 10
Cossack squats x 6/side
Main Compound Superset (3-4 sets)
1-Arm DB Row – 6–8 reps/side (heavy-ish)
Push-Ups (weighted or band-resisted) – 10-15
Secondary Superset (2–3 sets)
Single-Leg RDL – 8–10/leg
Bulgarian Split Squat – 8–10/leg
Accessory Superset (2–3 sets)
KB Suitcase Carry – 20–30m each side
Hanging Knee Raise or Dead Bug – 8–12
Rehab/Prehab Block (1–2 sets)
Side Plank with Hip Dip – 20–30s/side
Pallof Press or Bird-Dog – 8–10/side
Rest: 60–90s between sets.
Intensity: RPE 7–8 (2–3 reps in reserve).
Mobility Cool-Down (Optional): 90/90 Hip Stretch, Open Books, Lat Stretch on Bench.
Take this, modify as needed, ask questions, and book an appointment if you want some help making this work for you!
Cheers,
josh
