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Two-Day Minimalist

Beginner 10 weeks 2 days/week General Strength & Hypertrophy

Two-Day Minimalist is a beginner general strength program that runs 10 weeks at 2 sessions per week. It is built into Ægir Iron and free to load for individual lifters and for athletes on a coach's roster.

What this program is

A 10-week minimalist program for busy solo lifters. Two full-body sessions per week covering all major movement patterns. Built around compound lifts to maximize stimulus from limited training time.

At a glance

Discipline	General Strength & Hypertrophy
Experience level	Beginner
Length	10 weeks
Training days	2 per week
Equipment	Barbell + Dumbbells
Loading	Percentage of 1RM or RPE, resolved live from your training maxes.
Price	Free for individual lifters and rostered athletes

Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.

How it works in Ægir Iron

Inside Ægir Iron the plan is real Cycle, Block, Week, Day structure, not a flat workout list. Blocks are labeled by mesocycle (Accumulation, Intensification, Realization, Peak) and progress over the 10 weeks. Main lifts can run as a percentage of your training max, which resolves live from your maxes, so a heavier max reprices the plan without a rebuild. Log your AMRAP top sets and the app proposes a training-max bump at the end of each cycle, then reprices every percentage in one tap. You load it in a couple of taps, then adjust any session, and a coach can push it to an athlete's account in real time.

Load Two-Day Minimalist as is, or use it as a starting point and adjust the sets, reps, exercises, or loading to fit you. Save any version as a reusable template that a coach can assign in a couple of taps.

Start Two-Day Minimalist

Open Ægir Iron, go to Program, choose New Program, then Browse Programs, and load Two-Day Minimalist. It is free on iOS, Android, and the web, with your data synced across all three.

Load Two-Day Minimalist free →