2 Day Gym Workout Plans to Get Strong and Athletic w/ PDF

2 Day Gym Workout Schedule

In this article, I’ll show you how to program 2-day workout plans for multiple training goals, such as muscle-building, strength, power, and endurance.

These workout routines will help you train in an organized manner and take your fitness to the next level by training only twice a week.

The Best 2 Day Gym Workout Routines to Enhance Your Fitness

2 day gym split
  • 2-Day Combined Muscle Group Split to Grow Mass
  • 2-Day Body Part Split to Maintain Aesthetics
  • 2-Day Full Body Gym Workout to Build Lean Mass
  • 2-Day Gym Workout for Building Pure Strength
  • 2-Day Gym Training for Power and Endurance

You can follow one or a combination of these workout routines to improve your fitness and physique.

2-Day Combined Muscle Group Split to Grow Mass

This 2-day muscle-building workout involves performing variations of exercises so you can focus on each muscle.

For example, you can train the quadriceps, chest, shoulder, and triceps on day 1 and back, biceps, hamstrings, and glutes on day two. This way, you’ll train your entire body in a couple of days.

  • Day 1: Quads, Chest, Shoulder, and Triceps
  • Day 2: Back, Biceps, Hamstrings, Glute, and Calves
ExercisesMusclesRepsRest
Smith Machine Back SquatQuad12 x 32 min
Machine Leg PressQuad10 x 32 min
Smith Machine Flat Bench PressChest12 x 32 min
Incline Dumbbell Bench PressChest10 x 32 min
Dumbbell Overhead PressShoulder10 x 22 min
Dumbbell Lateral RaiseSide Delt10 x 390-sec
Rear Delt Machine FlyRear Delt10 x 390-sec
Rope PushdownTriceps12 x 290-sec
ExercisesMusclesRepsRest
Front Lat PulldownBack12 x 32 min
Seated Cable RowingBack12 x 32 min
Single-arm DB RowBack10 x 290 sec
Alternate Dumbbell CurlBiceps10 x 32 min
Dumbbell Hammer CurlBiceps10 x 290 sec
Machine Leg CurlHams10 x 32 min
Weighted Glute BridgeGlute10 x 21-min
Calf RaisesCalves10 x 390 sec

2-Day Body Part Split to Maintain Aesthetics

A female is lifting a barbell

This body part split is based on the superset method, meaning you’ll perform exercises in pairs. The superset targets more muscles in a short time and helps grow muscle mass.

SupersetSetsReps
Pull-ups + Bar Dips3Failure
Incline Machine Bench Press + Side Delt Raises310-12
Front Lat Pulldown + Machine/Cable Chest Fly312-15
Seated Cable Row + Hanging Knee/Leg Raises312-15
Overhead Press + Barbell Biceps Curl310-12
SupersetSetsReps
Leg Extension + Leg Curl315-20
Leg Press + Step-up310-15
Lunges + Dumbbell RDL310-12
Calf Raises + Hip Thrust312-15

2-Day Full Body Gym Workout to Build Lean Mass

This program is based on the Tri-set method, which involves performing three different exercises in a row without taking a break. For example, one set will include one exercise each for the leg, shoulder, and arm.

Instructions: Perform three exercises in a row and take 2-3 minutes rest between tri-sets

Tri-setsRepeatReps
Pull-up + Bar Dips + Leg Extension210-15
Pec Deck Fly + Pulldown + Leg Curl210-15
Leg Press + Side Delt Raise + Seated Row210-15
Biceps Curl + Incline Bench Press + Knee Raises210-15
Tri-setsRepeatReps
Pull-up + Overhead Press + Lunges210-15
Flat Bench Press + One-arm Row + Step-up210-15
Back Extension + Rear Delt Raises + Side Knee Raises210-15
Calf Raises + Rope Pressdown + Cable Crunches210-15

2-Day Gym Workout for Building Pure Strength

A man is working out to build pure strength

This 2-day strength training program mainly focuses on three compound lifts: bench press, deadlift, and squat.

These lifts will improve your lifting ability and increase your one-rep max (1RM).

In this specific program, I’ve kept squat and bench press in one session and deadlift in another. However, if your squat is weak and the deadlift is strong, then you can do the bench press with the deadlift on day one and squat on day two.

Instructions: Take as much time as you want between sets. The goal here is to increase strength, not endurance or hypertrophy. I also recommend doing some dynamic stretches to activate your muscles for heavy lifting.

ExerciseRepsSets
Squat (Warm-up)15-201
Squat (Moderate weight)10-121
Squat (Moderate Heavy)8-101
Squat (Heavy)4-81
Squat (Heavier)2-62
Squat (Heaviest)2-42
Bench Press (Warm-up)10-151
Bench Press (Moderate weight)8-121
Bench Press (Heavy)6-81
Bench Press Heavier2-63
ExerciseRepsSets
Deadlift (Warm-up)10-121
Deadlift (Moderate weight)8-101
Deadlift (Heavy)6-81
Deadlift (Heavier)4-62
Squat (Heaviest)2-42
Overhead Press (Moderate)8-101
Overhead Press (Heavy)6-82
Overhead Press (Heaviest)2-62

2-Day Gym Training for Power and Endurance

A Group Training for Power and Endurance

This program is based on circuit training, which involves performing a series of exercises in a row without a break between them.

It is a great way to burn calories, increase endurance, improve cardiovascular health, and help you get sculpted.

You can replace some exercises you think don’t fit your fitness level.

  • 20 Kettlebell Swings (10 reps per arm)
  • 10 Hang Clean
  • 10 Dumbbell Squat Jacks
  • 20 Kneeling Cable Crunches
  • 10 Push-ups
  • 10 Thrusters
  • Perform as many rounds as possible with 2-4 minutes of rest between rounds.
  • 10 DB Clean and Presses
  • 10 Box Jumps
  • 10 Situps
  • 20 Wall Ball Shots
  • 10 Burpees
  • 10 Bent-over Rows
  • Repeat as many times as possible. Keep the rest time 3-4 minutes between rounds.

Download The 2 Day Gym Training Plan PDF


Frequently Asked Questions (FAQs)

Is Working Out 2 Days a Week Enough?

Training twice a week will take longer to build muscle than three or five days. However, even if you exercise two days and do it consistently for a longer duration, you’ll see progress over time.

When Should You Increase The Frequency?

I recommend increasing your workout frequency whenever you get a chance because working out three to four times a week helps you achieve better and more noticeable results than twice a week in the long run.

Can You Do Cardio On Rest Days?

You can do cardio on rest days to enhance your aerobic fitness and cardiovascular health. Research suggests that aerobic exercises minimize the risk of health issues such as heart stroke and diabetes, increase longevity, and improve mental health. So, it would be best to perform 15 to 20 minutes of cardio a couple of times a week to get these benefits.

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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