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 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
Day 1 – Quads, Chest, Shoulder, and Triceps
| Exercises | Muscles | Reps | Rest |
|---|---|---|---|
| Smith Machine Back Squat | Quad | 12 x 3 | 2 min |
| Machine Leg Press | Quad | 10 x 3 | 2 min |
| Smith Machine Flat Bench Press | Chest | 12 x 3 | 2 min |
| Incline Dumbbell Bench Press | Chest | 10 x 3 | 2 min |
| Dumbbell Overhead Press | Shoulder | 10 x 2 | 2 min |
| Dumbbell Lateral Raise | Side Delt | 10 x 3 | 90-sec |
| Rear Delt Machine Fly | Rear Delt | 10 x 3 | 90-sec |
| Rope Pushdown | Triceps | 12 x 2 | 90-sec |
Day 2 – Back, Biceps, Hamstrings, Glute, and Calves
| Exercises | Muscles | Reps | Rest |
|---|---|---|---|
| Front Lat Pulldown | Back | 12 x 3 | 2 min |
| Seated Cable Rowing | Back | 12 x 3 | 2 min |
| Single-arm DB Row | Back | 10 x 2 | 90 sec |
| Alternate Dumbbell Curl | Biceps | 10 x 3 | 2 min |
| Dumbbell Hammer Curl | Biceps | 10 x 2 | 90 sec |
| Machine Leg Curl | Hams | 10 x 3 | 2 min |
| Weighted Glute Bridge | Glute | 10 x 2 | 1-min |
| Calf Raises | Calves | 10 x 3 | 90 sec |
2-Day Body Part Split to Maintain Aesthetics
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.
Day 1 – Upper Body
| Superset | Sets | Reps |
|---|---|---|
| Pull-ups + Bar Dips | 3 | Failure |
| Incline Machine Bench Press + Side Delt Raises | 3 | 10-12 |
| Front Lat Pulldown + Machine/Cable Chest Fly | 3 | 12-15 |
| Seated Cable Row + Hanging Knee/Leg Raises | 3 | 12-15 |
| Overhead Press + Barbell Biceps Curl | 3 | 10-12 |
Day 2 – Lower Body
| Superset | Sets | Reps |
|---|---|---|
| Leg Extension + Leg Curl | 3 | 15-20 |
| Leg Press + Step-up | 3 | 10-15 |
| Lunges + Dumbbell RDL | 3 | 10-12 |
| Calf Raises + Hip Thrust | 3 | 12-15 |
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
Day 1 – Full Body Tri-set Workout A
| Tri-sets | Repeat | Reps |
|---|---|---|
| Pull-up + Bar Dips + Leg Extension | 2 | 10-15 |
| Pec Deck Fly + Pulldown + Leg Curl | 2 | 10-15 |
| Leg Press + Side Delt Raise + Seated Row | 2 | 10-15 |
| Biceps Curl + Incline Bench Press + Knee Raises | 2 | 10-15 |
Day 2 – Full Body Tri-set Workout B
| Tri-sets | Repeat | Reps |
|---|---|---|
| Pull-up + Overhead Press + Lunges | 2 | 10-15 |
| Flat Bench Press + One-arm Row + Step-up | 2 | 10-15 |
| Back Extension + Rear Delt Raises + Side Knee Raises | 2 | 10-15 |
| Calf Raises + Rope Pressdown + Cable Crunches | 2 | 10-15 |
2-Day Gym Workout for Building 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.
Day 1 – Squat and Bench
| Exercise | Reps | Sets |
|---|---|---|
| Squat (Warm-up) | 15-20 | 1 |
| Squat (Moderate weight) | 10-12 | 1 |
| Squat (Moderate Heavy) | 8-10 | 1 |
| Squat (Heavy) | 4-8 | 1 |
| Squat (Heavier) | 2-6 | 2 |
| Squat (Heaviest) | 2-4 | 2 |
| Bench Press (Warm-up) | 10-15 | 1 |
| Bench Press (Moderate weight) | 8-12 | 1 |
| Bench Press (Heavy) | 6-8 | 1 |
| Bench Press Heavier | 2-6 | 3 |
Day 2 – Deadlift and Overhead Press
| Exercise | Reps | Sets |
|---|---|---|
| Deadlift (Warm-up) | 10-12 | 1 |
| Deadlift (Moderate weight) | 8-10 | 1 |
| Deadlift (Heavy) | 6-8 | 1 |
| Deadlift (Heavier) | 4-6 | 2 |
| Squat (Heaviest) | 2-4 | 2 |
| Overhead Press (Moderate) | 8-10 | 1 |
| Overhead Press (Heavy) | 6-8 | 2 |
| Overhead Press (Heaviest) | 2-6 | 2 |
2-Day Gym 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.
Day 1 – Full Body Explosive Workout A
- 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.
Day 2 – Full Body Explosive Workout B
- 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.
