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:
- 2 Days a Week Dumbbell Workout with Free PDF
- The Best 21-Day Home Workout Plan w/PDF
- 3 Day Full Body Workout at Home
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
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
Exercise | Reps | Sets | Rest |
---|---|---|---|
Incline Barbell Bench Press | 12-15 | 3 | 2-3 mins |
Standard/ Weighted Pushups | AMRAP | 3 | 2-3 mins |
Dumbbell Arnold Press | 8-10 | 3 | 1-2 mins |
Pull-ups/Chinups | AMRAP | 3 | 2-3 mins |
Bent-over Barbell Row | 10-12 | 3 | 2-3 mins |
DB Romanian Deadlift | 6-8 | 3 | 2-3 mins |
Day 2 – Quads, Glutes, Arms, and Rear Delt
Exercise | Reps | Sets | Rest |
---|---|---|---|
Barbell/Smith Machine Back Squat | 12-15 | 3 | 2-3 mins |
Dumbbell Step-up | 12-15 | 3 | 2-3 mins |
Weighted Glute Bridge | 12-15 | 3 | 2-3 mins |
Bar Dips | 12-15 | 3 | 2-3 mins |
Chin-ups | 8-10 | 3 | 2-3 mins |
Cable Face Pull | 8-12 | 3 | 1-3 mins |
Week 2
Day 1 – Chest, Shoulder, and Back
Exercise | Reps | Sets | Rest |
---|---|---|---|
Standard/Off-Block Deadlift | 12-15 | 3 | 2-3 mins |
Front Lat Pulldown | 12-15 | 3 | 2-3 mins |
Military Press | 10-12 | 3 | 2-3 mins |
Flat Barbell Bench Press | 12-15 | 3 | 2-3 mins |
Dumbbell Pullover | 12-15 | 3 | 1-3 mins |
Day 2 – Quads, Glutes, Shoulder, and Arms
Exercise | Reps | Sets | Rest |
---|---|---|---|
Barbell/Smith Machine Back Squat | 12-15 | 3 | 2-3 mins |
Dumbbell Front Lunges | 12-15 | 3 | 2-3 mins |
Incline Dumbbell IYT Raises | 12-15 | 3 | 2-3 mins |
Diamond Push Up | 12-15 | 3 | 2-3 mins |
Chin-ups | 8-10 | 3 | 2-3 mins |
Week 3
Day 1 – Back, Chest, and Shoulder
Exercise | Reps | Sets | Rest |
---|---|---|---|
Off Block/Standard Deadlift | 12-15 | 3 | 2-3 mins |
Seated Cable Rowing | 12-15 | 3 | 2-3 mins |
Incline Barbell Bench Press | 12-15 | 3 | 2-3 mins |
Dumbbell Deficit Pushup | 12-15 | 3 | 2-3 mins |
Barbell Overhead Press | 10-12 | 3 | 2-3 mins |
Day 2 – Legs, Arms, and Core
Exercise | Reps | Sets | Rest |
---|---|---|---|
Barbell Jammer | 12-15 | 3 | 2-3 mins |
Farmers Walk | 12-15 | 3 | 2-3 mins |
Bar Dips | 12-15 | 3 | 2-3 mins |
Chin-ups | 12-15 | 3 | 2-3 mins |
10-min Triset Ab | – | – | – |
Week 4
Day 1 – Back, Chest, and Shoulder
Exercise | Reps | Sets | Rest |
---|---|---|---|
Bent-over Barbell Row | 12-15 | 3 | 2-3 mins |
Front Lat Pulldown | 12-15 | 3 | 2-3 mins |
Incline Barbell Bench Press | 12-15 | 3 | 2-3 mins |
Dumbbell Pullover | 12-15 | 3 | 2-3 mins |
Barbell Overhead Press | 10-12 | 3 | 2-3 mins |
Day 2 – Legs, Arms, and Core
Exercise | Reps | Sets | Rest |
---|---|---|---|
Barbell/Smith Machine Back Squat | 12-15 | 3 | 2-3 mins |
Dumbbell Stepup | 8-10 | 3 | 2-3 mins |
Dumbbell RDL | 6-8 | 3 | 2-3 mins |
Bar Dips | AMRAP | 3 | 2-3 mins |
Chin-ups | AMRAP | 3 | 2-3 mins |
15-min Tri Set Core Workout | – | – | – |
2 Day a Week 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
Exercise | Reps | Sets | Rest |
---|---|---|---|
Barbell/Smith Machine Back Squat | 12-15 | 3 | 2-3 mins |
Incline Barbell Bench Press | 12-15 | 3 | 2-3 mins |
Barbell Push Press | 8-12 | 3 | 2-3 mins |
Dumbbell Step-up | 8-10 | 3 | 1-2 mins |
10-min Triset Ab | – | – | – |
Thursday – Compound Pull Workout
Exercise | Reps | Sets | Rest |
---|---|---|---|
Partial/Standard Deadlift | 12-15 | 3 | 2-3 mins |
Front Lat Pulldown | 12-15 | 3 | 2-3 mins |
Bent-over Barbell Row | 12-15 | 3 | 2-3 mins |
Cable Facepull | 12-15 | 3 | 2-3 mins |
10-min Triset Abs Workout | – | – | – |
Week 2
Monday – Legs
Exercise | Reps | Sets | Rest |
---|---|---|---|
Barbell Jammer | 12-15 | 3 | 2-3 mins |
Farmer’s Walk | 12-15 | 3 | 2-3 mins |
Dumbbell Lunges | 8-10 | 3 | 2-3 mins |
Smith Machine Hip Thrust | 12-15 | 3 | 2-3 mins |
10-min Triset Ab | – | – | – |
Thursday – Full Body
Exercise | Reps | Sets | Rest |
---|---|---|---|
Back Squat | 12-15 | 3 | 2-3 mins |
Barbell Bench Press | 12-15 | 3 | 2-3 mins |
Dumbbell IYT Raises | 8-10 | 3 | 2-3 mins |
Bent-over Barbell Row | 12-15 | 3 | 2-3 mins |
15-min Tri Set Core Workout | – | – | – |
Week 3
Monday – Upper Body
Exercise | Reps | Sets | Rest |
---|---|---|---|
Pushups | 12-15 | 3 | 2-3 mins |
Incline Bench Press | 12-15 | 3 | 2-3 mins |
Barbell Overhead Press | 10-12 | 3 | 2-3 mins |
Front Lat Pulldown | 12-15 | 3 | 2-3 mins |
Bent-over Barbell Row | 10-12 | 3 | 2-3 mins |
Cable Facepull | 10-12 | 3 | 2-3 mins |
Thursday – Lower Body
Exercise | Reps | Sets | Rest |
---|---|---|---|
Barbell Jammer | 10-12 | 3 | 2-3 mins |
Farmer’s Walk | 1-min | 3 | 2-3 mins |
Dumbbell Step-up | 8-10 | 3 | 2-3 mins |
Dumbbell RDL | 8-10 | 3 | 2-3 mins |
10-min Triset Ab | – | + | – |
Week 4
Monday – Total Body
Exercise | Reps | Sets | Rest |
---|---|---|---|
Back Squat | 12-15 | 3 | 2-3 mins |
Barbell Bench Press | 12-15 | 3 | 2-3 mins |
Dumbbell Arnold Press | 8-12 | 3 | 2-3 mins |
Barbell T Rowing | 10-12 | 3 | 2-3 mins |
10-min Triset Ab | – | – | – |
Thursday – Total Body
Exercise | Reps | Sets |
---|---|---|
Barbell Deadlift | 12-15 | 3 |
Barbell Push Press | 12-15 | 3 |
Dumbbell Incline Plank Rowing | 8-10 | 3 |
Leg Press | 12-15 | 3 |
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.