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2-Day Gym Workout Plan: Build Muscle & Lose Fat

Name: 2-Day Gym Workout Plan: Build Muscle & Lose Fat
Rating: 4.9 (10 reviews)

Build Muscle, Boost Hormones and Burn Fat, Anti-aging just 2 hours a week

Created byChris Barclay

Last updated 5/2026

English

What you'll learn

Follow a proven 2-day gym program designed to build muscle and burn fat in just 2 hours per week
Know exactly what exercises to do (and avoid) for maximum results without wasting time physique
Progress week-to-week using simple overload rules so you keep improving without guesswork
Build a stronger, leaner body using compound, unilateral, and functional movements that carry over to real life
Avoid common fat loss mistakes (including over-reliance on cardio) that slow your progress
Understand how to structure your training and nutrition to support muscle growth, energy, and long-term health
Train efficiently with a clear upper/lower split you can stick to for life

Course content

1 section • 16 lectures • 1h 25m total length

Introduction:The 1 Hour 2 days a Week Full Body Transformation Gym Workout1:40
Welcome. In this course you will learn how to transform your body into a physique with a 1 hour work out, just two days a week. You will learn about the science behind real body transformation and how to do this in the gym with limited time and the best exercises that give you the best bang for your buck with fat loss, hormone boosting, and tissue growth.
Who Is This Programme For?2:41
This programme is for anyone who feels their body has regressed. It is for both men and women of any age. It is designed for body transformation and boosting the body's hormones naturally for those individuals who have limited time to spend in the gym. It is for those who have spent way too much time performing thankless cardio every day targeting the wrong body systems to build muscle. It is for anyone who wants to learn the best way to transform their body using the 'best bang for your buck' exercises out there.
Aim Of The Programme:Why We Need To Resistance Training4:11
In this lecture you will learn the reasons why we need to have a resistance lifting program in our lives to stop the loss of muscle mass which will slow down the aging process. You will learn about the importance of growing and maintaining connective tissue to help with everyday movements and the expenditure of calories.
What Is In The Programme?5:47
You will have an outline of what this body transformation program entails and includes. You will learn the many components of what the program covers, including brief descriptions of the upcoming lectures, the sciences of the workout, and how to use the program.
Cardio Pitfulls9:31
In this lecture, you will learn about the use of calories and how muscle building and cardio influence calorie expenditure differently. You will learn how cardio won't target the muscle-building response as well as resistance training, which is needed to transform your body. You will learn how cardio should be supplementary to a resistance program, and some examples of cardio you can supplement your workout with.
The Work Out Programme Structure5:42
In this lecture, you will learn the structure of the 1 hour, two days per week program, and how you could timetable it. You will learn how to rest and use the program as an introduction to body transformation you could adapt for yourself after a six-week period. You will learn that the program will use different exercise movements to best transform your body. You will also learn about the types of cardio you could do on the days you are not in the gym. You will also see the program outline in this lecture.
Hypertrophy From Lifting3:21
In this lecture, you are going to learn about the power of muscle hypertrophy from lifting using the best methods and the best repetition range to create the hypertrophy stimulus to build muscle. You will learn that muscle hypertrophy is the bodybuilding method to increase the skeletal muscle size to burn more calories and make you look better. You will learn how to use the best weight resistance range to build muscle and the difference between growing muscle and strength training.
Workout Sets, Repetitions, Tempo & Rest2:10
In this lecture, you will learn how many sets we are using for each exercise in the workout. You will learn about using the appropriate repetition range, the tempo to use moving the weight, and how long you should rest between repetitions of lifting. You will also see the outline of the program.
Progressive Overload1:22
In this lecture, you will learn about progressive overload as a stimulus for creating muscle growth. The most common way is increasing the weight on each exercise set to cause the stimulus needed to grow muscle. You will see on the workout overview where you can write or type track the progress on increasing weight.
Movement Types3:45
In this lecture, you will learn about the different types of movements in the program (unilateral, bilateral, and compound movements) and how they target and benefit your body transformation in different ways, and why you should include them all. You will learn about the 'big 3' exercises you should be doing.
Nutrition & Hormones4:49
In this lecture, you will learn about the importance of looking after your nutrition to help transform your body. You will learn that different types of exercises and foods influence hormone boosting. You will also learn the effect of insulin and my opinions about performance-enhancing drugs and their influence on your longevity of life.
Anabolic vs Catabolic3:51
In this lecture, you will learn about what metabolic process you are in when you are gaining weight or losing weight. You will learn what it means to be in a catabolic or anabolic state. You will learn that if you don't know your Basal Metabolic Rate value it can be more difficult to lose body fat or build muscle. I will show you resources online you can use to track your BMR.
Pre-Test5:47
In this lecture, you will learn how to test your baseline performance for two important muscular strength and endurance tests for health and fitness. (Push-ups and Body Weighted Squats) You will be guided with the program outline included, and how you can track your progress over the 6 weeks.
Day 1 Show Through Work Out Upper Body16:41
This is the program show through. In this lecture, I show you how to perform the exercises for Day 1. The Upper Body program. I also outline warm-up importance and some of the dynamic and static stretches you could use for both days.
Day 2 Show Through Work Out Lower Body11:06
This is the program show through. I will show you how to perform the exercises for Day 2. The Lower Body program.
Ketogenic Eating Plan To Burn Fat3:09
Use this meal plan to use the power of Ketogenic eating to use Ketosis to help burn fat.

Requirements

Had prior use of gym equipment in a gym or fitness studio would be helpful but not necessary. Beginners to Intermediate gym goers.
Medical clearance for resistance training

Description

Transform Your Body Training Just 2 Days Per Week

If you’ve ever felt like getting in shape requires 5–6 days in the gym, this course will show you otherwise.

This program is designed for busy men and women who want to build muscle, lose fat, and improve their health without spending their life training or relying on endless cardio.

Inside, you’ll follow a simple, structured 2-day gym system built around high-impact exercises that deliver the best results for your time.

No fluff. No wasted effort. Just a clear plan that works.

What Makes This Different?

Most fitness programs overwhelm you with too many workouts, too much cardio, and no clear direction.

This system focuses on what actually matters:

Training just 2 hours per week
Using proven compound and functional movements
Applying progressive overload in a simple, sustainable way
Avoiding the common mistakes that stall fat loss and muscle growth

You’ll learn how to get the maximum return on your effort so you can stay consistent and see real results.

What You’ll Be Doing

This is not just a course you watch — it’s a system you follow.

You’ll be guided through:

A 2-day upper/lower training split
The most effective exercises to build a strong, lean physique
How to structure your sets, reps, tempo, and rest for optimal results
A clear approach to progression so you continue improving week after week
The role of nutrition and hormones in supporting fat loss and muscle growth
Why relying on cardio alone often leads to frustration and what to do instead

Who This Is For

This program is ideal if you:

Have a busy schedule and can only train 2–3 times per week
Want a simple, effective plan without confusion
Prefer strength training over long cardio sessions
Want to build a lean, strong, functional body that lasts

About Your Instructor

I’m a certified personal trainer, physical education teacher, and competitive bodybuilder.

In 2003, I was diagnosed with Chronic Myeloid Leukemia, an experience that completely changed how I approach health and fitness.

Since then, I’ve focused on building a strong, healthy body through sustainable, natural training methods — not extremes, shortcuts, or performance-enhancing drugs.

Today, I’m in full remission and in the best shape of my life.

This program is built from years of real-world experience helping people get results in a way that fits into their lives.

The Bottom Line

You don’t need to train more.

You need to train smarter.

If you’re ready to build muscle, lose fat, and take control of your health without wasting time, this system will show you exactly how to do it.

Who this course is for:

Men and Women who want to transform their bodies by building muscle and increase their metabolic hormone response to create a better fat burning physique with only 1 hour, 2 days a week in the gym.