The Best 2 Day Gym Workout Schedule with PDF

Whether you’re starting a fitness journey or not getting enough time to workout, this 2 day gym workout schedule is excellent to go with. It will build your muscle and strength, improve your fitness levels, and help you keep up with your fitness goals over time.

How does a 2 Days Gym Routine Look?

If you only have two days to exercise, then you must include variations of different exercises so you can focus on each muscle. For example, you can train 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.

You can include various exercises from strength and cardio training, depending on your goal. For example, if you want to build muscle and strength, you’ll have to incorporate resistance compound and isolation exercises, while you have to include high-intensity aerobic exercises if you want to burn fats and lose weight.

Below, I’ve designed a 2 day gym split that you can follow or use to create your own workout plan.

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The 2 Day Gym Workout Schedule To Keep You Going

2 day gym split

Summary:

  • Program Duration: 4 weeks
  • Goal: Build and maintain strength and gain
  • Frequency: 2 days a week
  • Workout Level: Beginners
  • Routine Type: Split
  • Suitable age group: 16-45
  • Duration of a workout session: 60-90 minutes
  • Target gender: Male and Female
  • Workout days: You can workout any two days of the week, depending on your lifestyle.

The 2 days gym workout routine is a great way to get your body in shape and stay healthy.

Schedule:

  • Day 1: Quads, Chest, Shoulder, and Triceps
  • Day 2: Back, Biceps, Hamstrings, Glute, and Calves

Week 1

Day 1 – Quadriceps, Chest, Shoulder, and Triceps

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
2 days gym split

Day 2 – Back, Biceps, Hamstrings, Glutes, and Calves

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

Week 2

Day 1 – Quad, Chest, Shoulder, and Triceps

ExercisesMusclesRepsRest
Smith Machine Back SquatQuad12 x 32 min
Leg ExtensionQuad10 x 32 min
Incline Bench PressChest10 x 32 min
Pec Deck FlyChest10 x 32 min
Dumbbell Front RaiseShoulder10 x 32 min
Dumbbell Lateral RaiseSide Delt10 x 390-sec
Dumbbell Reverse FlyRear Delt10 x 390-sec
Bench DipsTriceps12 x 290-sec

Day 2 – Back, Biceps, Hams, Glute, and Calves

ExercisesMusclesRepsRest
Front Lat PulldownBack12 x 32 min
Seated Cable RowingBack12 x 32 min
Bent-over Barbell RowBack10 x 290 sec
Barbell CurlBiceps10 x 32 min
Cable CurlBiceps10 x 290 sec
Leg CurlHams10 x 32 min
Glute Kickback Glute10 x 21-min
Calf RaisesCalves10 x 390 sec

Week 3

Day 1 – Chest, Shoulder, Triceps, and Quads

ExercisesMusclesRepsRest
Barbell Overhead PressShoulder12 x 32 min
Dumbbell Sumo SquatQuads12 x 32 min
Smith Machine Bench PressChest10 x 32 min
Incline DB Bench PressChest12 x 32 min
Dumbbell PulloverChest10 x 32 min
Cable Upright RowShoulder10 x 32 min
Rope PushdownTriceps10 x 390-sec
Bench DipsTriceps12 x 290-sec

Day 2 – Back, Biceps, Hamstrings, and Calves

ExercisesMusclesRepsRest
ChinupsBack12 x 32 min
Front Lat PulldownBack12 x 32 min
Seated Cable RowingBack12 x 32 min
Face PullBack10 x 32 min
Cable CurlBiceps10 x 22 min
Hammer CurlBiceps10 x 22 min
Romanian DeadliftHams10 x 32 min
Calf RaisesCalves10 x 390 sec

Week 4

Day 1 – Chest, Shoulder, Triceps, and Quads

ExercisesMusclesRepsRest
Smith Machine Back SquatQuads12 x 32 min
Machine Leg PressQuad12 x 32 min
Incline Machine Bench PressChest10 x 32 min
Pec Deck FlyChest12 x 32 min
Dumbbell Arnold PressShoulder10 x 32 min
Lateral Dumbbell RaiseShoulder10 x 32 min
One-arm Dumbbell
Overhead Tricep Extension
Triceps10 x 390-sec

Day 2 – Back, Biceps, and Hamstrings

ExercisesMusclesRepsRest
Deadlift Off BlocksBack10 x 32 min
Front Lat PulldownBack12 x 32 min
Seated Cable RowingBack12 x 32 min
Bent-over Barbell RowBack10 x 32 min
Cable CurlBiceps10 x 32 min
Concentration CurlBiceps10 x 32 min
Machine Leg CurlHams10 x 32 min

2 Days Gym Workout Plan PDF


Frequently Asked Questions (FAQs)

Is working out 2 days a week enough?

Working out two times a week isn’t enough to achieve decent results. However, if you do not have much time, you can do this 2 day gym workout schedule to get your body into the habit of working out on a regular basis.

When should you increase the workout frequency?

You can increase your workout frequency to three to four days once you complete this program. Working out three to four times a week helps you achieve better and more noticeable results than twice a week.
You can follow any of these programs:
1) 3 Day Gym Workout Routine 2) The Best Push Pull Legs 3 Day Split and 3) Full Body Workout Routine For Beginners: 2, 3 & 4 Day Split

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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