Build strength with clear structure in everyday life
Diet and strength training program for muscle building, energy and stability
WEIGHTS 2 is a diet and strength training program within Bodily Routine for those who want to build muscle, get stronger and create sustainable exercise and diet routines in everyday life.
Here you train in a structured way with weights and rubber bands and follow Bodily's flexible 80/20 diet, which gives you energy, recovery and results without taking over your life.
It's for anyone who wants to shape their body, increase their strength and feel stable and strong - both physically and mentally - with a program that's clear, achievable and long-term.
👉 Perfect for those who want to feel stronger every week, get better energy in everyday life and create routines that last over time.
- 10-week structured program with strength training, diet and coaching
- Weekly abdominal workouts done every other day for a strong and stable core
- Strength-based HIIT workouts that build muscle, strength and stamina
- Workouts that can easily be done at home, outside or at the gym
- Flexible Bodily 80/20 diet that energizes and supports recovery
- Coach support, pep and community directly in the Bodily app
- All training, diet and information gathered in the Bodily app
Training in WEIGHTS 2
The training in WEIGHTS 2 is designed to give you strength, stability and energy through a clear and easily planned approach. The focus is on effective strength training in combination with HIIT - completely without rope training.
You do:
- Abdominal training - a new ab workout every week, performed every other day
- HIIT workouts - 3 strength-based HIIT workouts per week
- Training with weights and sometimes rubber bands
- Exercises that build muscle, strength and stability throughout the body
- Clear progression where intensity, pace or load is adjusted over time
The approach is simple to follow and easy to incorporate into everyday life. The workouts can be done at home or at the gym, and you adapt weights and pace to your own level.
Bodily's 80/20 principle - flexible and sustainable
The diet in WEIGHTS 2 follows Bodily's flexible 80/20 principle - a sustainable way of eating that gives the body what it needs to build muscle, recover and have energy throughout the day.
You get:
- Recipes and meals that are filling, protein-rich and simple
- Dietary knowledge that teaches you to eat smart for muscle growth
- Freedom to eat 80/20 - or stricter if you want
- A plan that reduces cravings and keeps your energy stable
It's not about rules - it's about proper nutrition, balance and sustainability.
- want to build muscle and get stronger with a clear and structured strength program
- prefer training without a battle rope, with a focus on weights
- want a program that's easy to follow and easy to plan into everyday life
- want to understand how diet affects muscle building, energy and recovery
- want to create sustainable routines that combine exercise, diet and recovery
- want to feel more stable, energized and stronger in everyday life
- SINGLE - for those who register on their own
- DUO - for two people doing the program together.
Perfect for a partner, friend, colleague or someone you want to share the journey with.
You start at the same time, follow the plan together and encourage each other throughout the program.
Exercise equipment
Adapt weights to your own strength
- Exercise mat
- Training shoes
- Dumbbells
- Barbell (home use)
- Kettlebell
- Rubber bands (different lengths)
What is the difference between WEIGHTS and WEIGHTS 2?
Both WEIGHTS and WEIGHTS 2 are diet and strength training programs within Bodily, but they differ in how the training is structured.
WEIGHTS is suitable for those who want a more classic Bodily approach with daily exercises, training with battle rope and weights, clear progression and varied strength training over the week. Each week you get daily exercises, abdominal workouts and 2-3 different HIIT sessions, always one with rope training.
WEIGHTS 2 is suitable for those who want an even clearer and more streamlined approach, where the training consists of abdominal training every other day and three strength-based HIIT sessions per week - completely without rope training. Each week you get one HIIT and one ab workout, which you do three times each.
In WEIGHTS 2, you work out with weights and rubber bands only, and all workouts are easy to schedule into your day.
Both programs follow Bodily Routine's flexible 80/20 diet, focusing on energy, recovery and sustainable results.
Once you have signed up
- When you register, you will receive a welcome email with information and dates.
- If you are new to Bodily, you will receive an invitation to the app on the evening of the start of the preparation week.
- If you already have an account, the program will automatically open in the app the same evening as the preparation week starts.
- All information, training, diet and communication takes place in the Bodily app.
Make the most of your benefit
You can use your wellness allowance to buy the programs in Bodily. Give the receipt to your employer.
We are also affiliated to Epassi.
FAQ
Yes, the program is based on working with weights: dumbbells, kettlebells, rubber bands, and barbells.
Yes, you can. You follow the progression at your own pace.
HIIT sessions are 20-40 minutes, twice a week. Daily ones take 5-10 minutes. Abdominal, which you do every other day, takes 10-15 minutes. You do some training 6 days per week and always have a rest day.
Yes, the sessions work at home, outdoors and at the gym.
You can be flexible but we recommend that you follow Bodily's 80/20 diet, but you can eat more strictly if you wish. Let your goals guide you.
The difference lies in how the training is structured.
In WEIGHTS , you get weekly daily exercises, abdominal training that you do every other day and 2-3 HIIT sessions, where at least one session always includes rope training.
In WEIGHTS 2, you get a new weekly abdominal workout every other day and a strength-based HIIT workout three times a week - without any rope training.
Both programs combine strength training with Bodily's flexible 80/20 diet.
Ready to get stronger for real?
Create routines, build muscle and find a diet and exercise rhythm that lasts over time.
Contact us for more information
We reply within 24 hours on weekdays. Ask us about choosing a program, the app, training or nutrition.