2 Day Compound Workout Routine (Download Free PDF)

If you’re looking for a 2 Day Compound Workout Routine, you’ve come to the right place. I’ve shared a couple of two-day gym workout plans in this article. One is for muscle building, and the other is for weight loss; depending on your goal, you can save one of them to achieve your fitness goal.

These programs are particularly helpful for those (both males and females) who have limited time to workout but still want to work on their fitness.

To follow the workout routine, you’ll need access to the gym because you won’t be able to achieve the best result at home.

Still, if you train at home, these workout programs can be helpful for you:

What is Compound Workout?

The compound exercises work on multiple muscles at once. They are a great way to build muscle and strength, as well as help burn decent calories.

Bench press, deadlift, squat, and barbell jammer are some good examples of compound workouts.

They are excellent for maximizing strength and hypertrophy but challenging enough to test your fitness level.

You can also combine compound exercises with cardio to increase fat loss and build muscles at the same time.

2 Day Compound Workout Routine to Build Muscles

Compound Workout to Build Muscles

If you want to increase strength and size by working out only twice a week, this workout routine is for you. I’ve shared a complete four-week workout plan that can be extended to 12 weeks as well.

This plan includes the best compound workouts that will help you scale your fitness to the next level.

You’ll train your chest, shoulder, and back on your first day and your legs, arms, and core on the other day in this program.

The workout will take 60-minute to complete, but you can increase and decrease the duration depending on your goal and fitness level.

Choose any two days of the week and follow the below workout schedule.

Note: Do five minutes of warm-up exercises to increase your heart rate and oxygen. The warm-up helps improve performance and minimize the risk of injuries.

Week 1

Day 1 – Chest, Shoulder, Back, and Hamstrings

ExerciseRepsSetsRest
Incline Barbell Bench Press12-1532-3 mins
Standard/ Weighted PushupsAMRAP32-3 mins
Dumbbell Arnold Press8-1031-2 mins
Pull-ups/ChinupsAMRAP32-3 mins
Bent-over Barbell Row10-1232-3 mins
DB Romanian Deadlift6-832-3 mins
AMRAP: As many reps as possible

Day 2 – Quads, Glutes, Arms, and Rear Delt

ExerciseRepsSetsRest
Barbell/Smith Machine Back Squat12-1532-3 mins
Dumbbell Step-up12-1532-3 mins
Weighted Glute Bridge12-1532-3 mins
Bar Dips12-1532-3 mins
Chin-ups8-1032-3 mins
Cable Face Pull8-1231-3 mins

Week 2

Day 1 – Chest, Shoulder, and Back

ExerciseRepsSetsRest
Standard/Off-Block Deadlift12-1532-3 mins
Front Lat Pulldown12-1532-3 mins
Military Press10-1232-3 mins
Flat Barbell Bench Press12-1532-3 mins
Dumbbell Pullover12-1531-3 mins

Day 2Quads, Glutes, Shoulder, and Arms

ExerciseRepsSetsRest
Barbell/Smith Machine Back Squat12-1532-3 mins
Dumbbell Front Lunges12-1532-3 mins
Incline Dumbbell IYT Raises12-1532-3 mins
Diamond Push Up12-1532-3 mins
Chin-ups8-1032-3 mins

Week 3

Day 1Back, Chest, and Shoulder

ExerciseRepsSetsRest
Off Block/Standard Deadlift12-1532-3 mins
Seated Cable Rowing12-1532-3 mins
Incline Barbell Bench Press12-1532-3 mins
Dumbbell Deficit Pushup12-1532-3 mins
Barbell Overhead Press10-1232-3 mins

Day 2Legs, Arms, and Core

ExerciseRepsSetsRest
Barbell Jammer12-1532-3 mins
Farmers Walk12-1532-3 mins
Bar Dips12-1532-3 mins
Chin-ups12-1532-3 mins
10-min Triset Ab

Week 4

Day 1Back, Chest, and Shoulder

ExerciseRepsSetsRest
Bent-over Barbell Row12-1532-3 mins
Front Lat Pulldown12-1532-3 mins
Incline Barbell Bench Press12-1532-3 mins
Dumbbell Pullover12-1532-3 mins
Barbell Overhead Press10-1232-3 mins

Day 2 – Legs, Arms, and Core

ExerciseRepsSetsRest
Barbell/Smith Machine Back Squat12-1532-3 mins
Dumbbell Stepup8-1032-3 mins
Dumbbell RDL6-832-3 mins
Bar DipsAMRAP32-3 mins
Chin-upsAMRAP32-3 mins
15-min Tri Set Core Workout

2 Day a Week Compound Workout to Lose Weight

Compound Workout to Lose Weight

If you’re short on time at the gym, try this two-day day workout plan that includes various compound liftings to help you achieve your fitness goals.

It will work great if you pair this two-day compound workout split with cardio exercises. For example, you can do them on alternate days. Cardio helps build endurance and improve cardiovascular health, and compound lifting builds strength and muscle mass.

I’ve already created a cardio workout plan that you can integrate into your weight loss workout regime.

You can also check out some tips and recommendations about weight loss on the National Institute of Health Website.

Okay, here’s the workout schedule.

Note: Do five minutes of warm-up exercises to increase your heart rate and oxygen. The warm-up helps improve performance and minimize the risk of injuries.

Week 1

Monday Push and Core Workout

ExerciseRepsSetsRest
Barbell/Smith Machine Back Squat12-1532-3 mins
Incline Barbell Bench Press12-1532-3 mins
Barbell Push Press8-1232-3 mins
Dumbbell Step-up8-1031-2 mins
10-min Triset Ab

Thursday – Compound Pull Workout

ExerciseRepsSetsRest
Partial/Standard Deadlift12-1532-3 mins
Front Lat Pulldown12-1532-3 mins
Bent-over Barbell Row12-1532-3 mins
Cable Facepull12-1532-3 mins
10-min Triset Abs Workout

Week 2

MondayLegs

ExerciseRepsSetsRest
Barbell Jammer12-1532-3 mins
Farmer’s Walk12-1532-3 mins
Dumbbell Lunges8-1032-3 mins
Smith Machine Hip Thrust12-1532-3 mins
10-min Triset Ab

Thursday – Full Body

ExerciseRepsSetsRest
Back Squat12-1532-3 mins
Barbell Bench Press12-1532-3 mins
Dumbbell IYT Raises8-1032-3 mins
Bent-over Barbell Row12-1532-3 mins
15-min Tri Set Core Workout

Week 3

Monday – Upper Body

ExerciseRepsSetsRest
Pushups12-1532-3 mins
Incline Bench Press12-1532-3 mins
Barbell Overhead Press10-1232-3 mins
Front Lat Pulldown12-1532-3 mins
Bent-over Barbell Row10-1232-3 mins
Cable Facepull10-1232-3 mins

Thursday – Lower Body

ExerciseRepsSetsRest
Barbell Jammer10-1232-3 mins
Farmer’s Walk1-min32-3 mins
Dumbbell Step-up8-1032-3 mins
Dumbbell RDL8-1032-3 mins
10-min Triset Ab+

Week 4

Monday – Total Body

ExerciseRepsSetsRest
Back Squat12-1532-3 mins
Barbell Bench Press12-1532-3 mins
Dumbbell Arnold Press8-1232-3 mins
Barbell T Rowing10-1232-3 mins
10-min Triset Ab

Thursday – Total Body

ExerciseRepsSets
Barbell Deadlift12-153
Barbell Push Press12-153
Dumbbell Incline Plank Rowing8-103
Leg Press12-153
20-min Triset Abs Workout

2 Day a Week Compound Workout PDF

Is working out two days a week enough?

However, working out twice a week isn’t enough, but it can still help you build and maintain strength and muscle mass. And if your goal is to shed some excess fats, you need to perform HIIT or LISS on alternate days for the best results.

Once you finish this schedule, you can then try the following workout plans.

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Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.