Maintenance 2 Days routine
Minimum effective volume in two full-body sessions to maintain the muscle you've gained when you're short on time. Start from the loads of your previous routine.
- 2days a week
- 45 minper session
- 8exercises
- 8weeks
- Build muscle mass
- Improve mobility and stability
- Full body
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Back Squat | Quads | 3 × 6–10 | 2 | 2:30 |
| 2 | Barbell Bench Press | Chest | 3 × 6–10 | 2 | 2:00 |
| 3 | Barbell Row | Back | 2 × 8–12 | 2 | 1:30 |
| 4 | Dumbbell Shoulder Press | Shoulders | 2 × 8–12 | 2 | 1:30 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Romanian DeadliftIf you want to keep your deadlift, do 2–3 sets of conventional deadlifts instead. | Hamstrings | 3 × 6–10 | 2 | 2:30 |
| 2 | Lat Pulldown | Back | 2 × 8–12 | 2 | 1:30 |
| 3 | Dumbbell Incline Bench Press | Chest | 2 × 8–12 | 2 | 1:30 |
| 4 | Standing Machine Calf Raise | Calves | 2 × 12–15 | 2 | 1:00 |
Rest between sets, in minutes.
How to progress
Add reps within the range at the indicated RIR; when all sets reach the maximum, increase the load by the smallest amount available.
- RIR 2 on every exercise
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You've been training for a long time and can handle more volume.
- You have 2 days a week and about 45 minutes per session.
- You train in a gym. Equipment: barbell, dumbbells, cable machine, machine, bench, and rack.
- Your goal is to build muscle mass.
Just starting out? Check out Beginner Full Body 2 Days.
Other routines to build muscle
- Intermediate Full Body 3 Days3 days · 65 min · IntermediateSee routine →
- Beginner Full Body 2 Days2 days · 50 min · BeginnerSee routine →
- PPL 3 Days3 days · 60 min · Beginner and intermediateSee routine →
Frequently asked questions
How long is the Maintenance 2 Days routine?
It's designed for 8 weeks, with 2 sessions of about 45 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 5 sets for the chest, 4 sets for the back, and 3 sets for the hamstrings per week. That's 19 sets a week in total.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it's RIR 2.
What do I need to do it?
You do it in a gym, with this equipment: barbell, dumbbells, cable machine, machine, bench, and rack.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
