Recommend me a 2 day a week full body weights routine...

[Big Rig]

Being the wrong side of 40 and having an inflammatory condition I cannot anymore recover quickly enough from my old 3/4 day split. I've been advised by a few people to look at doing a 2 day full body workout, with 72 hours rest in between instead. I'm not looking to build new muscle, just keep moving and getting my muscles pumping a bit.

Can anyone recommend me a good 2 day full routine please? I was told an A and B workout, each consisting of 6 exercises, 3 compounds and 3 isolations, is that best?

[WH16]

I do a push-pull-push-pull split, which could work as a twice a week program. I think it hits most parts reasonably well.

Push 1
Flat bench 1x5, 4x5@90%
Back squat 1x5, 4x5@90%
Dumbbell shoulder press 3x8
Weighted sit ups 3x12
Press ups (BW) 3x20

Pull 1
Deadlift 1x5, 4x5@90%
Dumbbell power shrugs 3x12
Pendelay row 3x8
Planks 3x
Weighted chin-ups 3x12

Push 2
Overhead press 1x5, 4x5@90%
Squat 3x3
Dumbbell bench press 3x12
Weighted sit ups 3x12
Weighted dips 3x12

Pull 2
Deficit deadlifts 3x3
Front squat 3x3
Barbell rows 3x8
Planks 3x
Snatch-grip high pulls 3x8

I'm sure these days you could just use your AI LLM of choice and tell it what equipment you have access to, and it would come up with something.

[LosingGrip]

Copied your post into ChatGPT. Got this. Ive been using it for my workouts and its alright. I then post the results and it tells me what to change.

Rhat advice is actually very solid 👍
At 40+ with an inflammatory condition, your priorities shift from maximum stimulus to maximum recoverability. A 2-day full-body split with 72 hours between sessions (e.g., Mon/Thu or Tue/Fri) is often perfect for maintaining muscle, joint health, and circulation without beating yourself up.
You’re also right:
3 compounds + 3 isolations per session is a very good structure.
The key changes vs. your old split:
Lower total volume
Moderate loads (RPE 6–7, not grinders)
Controlled tempo
Stop 2–3 reps short of failure
Focus on feeling good when you leave
✅ Structure Overview
Frequency: 2x/week
Sets: 2–3 per exercise
Reps:
Compounds: 6–10
Isolations: 10–15
Rest: 60–90 sec (not rushed, not long)
Goal: Maintain strength, get a pump, recover fully
🔵 Workout A
1️⃣ Compound – Squat Pattern
Goblet Squat or Light Barbell Squat
2–3 × 6–10
Stay upright
Don’t grind reps
Controlled lowering (3 seconds down)
2️⃣ Compound – Horizontal Push
Dumbbell Bench Press or Barbell Bench
2–3 × 6–10
Keep 2 reps in reserve
Smooth reps, no ego lifting
3️⃣ Compound – Horizontal Pull
Seated Row or Chest-Supported Dumbbell Row
2–3 × 8–12
Focus on shoulder blade movement
Slow negative
4️⃣ Isolation – Biceps
Dumbbell Curls or Cable Curls
2 × 10–15
5️⃣ Isolation – Triceps
Cable Pushdowns or Overhead Extensions
2 × 10–15
6️⃣ Isolation – Core
Planks or Dead Bugs
2 sets (30–45 sec)
🟢 Workout B
1️⃣ Compound – Hip Hinge
Romanian Deadlift (Barbell or Dumbbell)
2–3 × 6–10
Moderate weight
Focus on hamstrings
2️⃣ Compound – Vertical Push
Seated Dumbbell Shoulder Press
2–3 × 6–10
Don’t lock out hard
Smooth and controlled
3️⃣ Compound – Vertical Pull
Lat Pulldown or Assisted Pull-Ups
2–3 × 8–12
4️⃣ Isolation – Quads or Glutes
Leg Extension or Glute Bridges
2 × 12–15
5️⃣ Isolation – Rear Delts
Face Pulls or Rear Delt Raises
2 × 12–15
6️⃣ Isolation – Optional Arm or Calf
Hammer Curls or Calf Raises
2 × 12–15
🔥 Why This Works for You
Hits every major movement pattern twice weekly
Keeps systemic fatigue low
Avoids high inflammatory stress
Still gives you a pump and strength stimulus
Easy to recover from in 72 hours
You don’t need high volume to maintain muscle — just enough stimulus to remind your body to keep it.
⚖️ Recovery Rules (Critical For You)
With inflammation in play:
Train at RPE 6–7
No failure
If you feel flare-ups → drop one set per exercise
Sleep and hydration matter more than load
If a lift irritates joints → swap it immediately
If you'd like, I can:
Modify this specifically around dumbbells (since I know you’ve focused on them before)
Or tailor it to what equipment you currently have access to
Or make it even more joint-friendly (shoulder/elbow focused)
What equipment are you training with right now?

[biggbn]

Big Rig said:

Being the wrong side of 40 and having an inflammatory condition I cannot anymore recover quickly enough from my old 3/4 day split. I've been advised by a few people to look at doing a 2 day full body workout, with 72 hours rest in between instead. I'm not looking to build new muscle, just keep moving and getting my muscles pumping a bit.

Can anyone recommend me a good 2 day full routine please? I was told an A and B workout, each consisting of 6 exercises, 3 compounds and 3 isolations, is that best?

I totally changed my training after watching Mike Israetel videos. I now train with minimal weight, super slow reps and an almost exaggerated range of motion with pause at full stretch and full contraction. Why am I telling you this? Fingers crossed, zero niggles, injuries etc since doing so other than existing 'niggles'. No matter what workout you pick, adopt it with good form and strong mind muscle connection and you will feel the benefits in your muscles and joints. I am aware I was an ego lifter for almost all of my over thirty years in the gym and whilst it has been hard to leave that ego in my gym bag; I was once fairly strong, now I do it without thinking and am enjoying my gym sessions more.