A two-day starter split
Two full-body sessions a week, built from moves you can learn once and keep.
If you are starting, you do not need six training days. You need two that you will repeat.
Day A
- Squat pattern: sit-to-stand or goblet squat
- Push: push-up or dumbbell press
- Carry: suitcase carry or a loaded walk
- Core: dead bug or plank
Day B
- Hinge: hip hinge with a backpack or Romanian deadlift
- Pull: row, band row, or hanging hold
- Lunge or step-up
- Core: side plank
Two or three sets. Leave a couple of reps in the tank. Write down the weights so next week is not a guess.