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
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
| 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, Glutes, 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 |
Week 2
Day 1 – Quad, Chest, Shoulder, and Triceps
| Exercises | Muscles | Reps | Rest |
|---|---|---|---|
| Smith Machine Back Squat | Quad | 12 x 3 | 2 min |
| Leg Extension | Quad | 10 x 3 | 2 min |
| Incline Bench Press | Chest | 10 x 3 | 2 min |
| Pec Deck Fly | Chest | 10 x 3 | 2 min |
| Dumbbell Front Raise | Shoulder | 10 x 3 | 2 min |
| Dumbbell Lateral Raise | Side Delt | 10 x 3 | 90-sec |
| Dumbbell Reverse Fly | Rear Delt | 10 x 3 | 90-sec |
| Bench Dips | Triceps | 12 x 2 | 90-sec |
Day 2 – Back, Biceps, Hams, 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 |
| Bent-over Barbell Row | Back | 10 x 2 | 90 sec |
| Barbell Curl | Biceps | 10 x 3 | 2 min |
| Cable Curl | Biceps | 10 x 2 | 90 sec |
| Leg Curl | Hams | 10 x 3 | 2 min |
| Glute Kickback | Glute | 10 x 2 | 1-min |
| Calf Raises | Calves | 10 x 3 | 90 sec |
Week 3
Day 1 – Chest, Shoulder, Triceps, and Quads
| Exercises | Muscles | Reps | Rest |
|---|---|---|---|
| Barbell Overhead Press | Shoulder | 12 x 3 | 2 min |
| Dumbbell Sumo Squat | Quads | 12 x 3 | 2 min |
| Smith Machine Bench Press | Chest | 10 x 3 | 2 min |
| Incline DB Bench Press | Chest | 12 x 3 | 2 min |
| Dumbbell Pullover | Chest | 10 x 3 | 2 min |
| Cable Upright Row | Shoulder | 10 x 3 | 2 min |
| Rope Pushdown | Triceps | 10 x 3 | 90-sec |
| Bench Dips | Triceps | 12 x 2 | 90-sec |
Day 2 – Back, Biceps, Hamstrings, and Calves
| Exercises | Muscles | Reps | Rest |
|---|---|---|---|
| Chinups | Back | 12 x 3 | 2 min |
| Front Lat Pulldown | Back | 12 x 3 | 2 min |
| Seated Cable Rowing | Back | 12 x 3 | 2 min |
| Face Pull | Back | 10 x 3 | 2 min |
| Cable Curl | Biceps | 10 x 2 | 2 min |
| Hammer Curl | Biceps | 10 x 2 | 2 min |
| Romanian Deadlift | Hams | 10 x 3 | 2 min |
| Calf Raises | Calves | 10 x 3 | 90 sec |
Week 4
Day 1 – Chest, Shoulder, Triceps, and Quads
| Exercises | Muscles | Reps | Rest |
|---|---|---|---|
| Smith Machine Back Squat | Quads | 12 x 3 | 2 min |
| Machine Leg Press | Quad | 12 x 3 | 2 min |
| Incline Machine Bench Press | Chest | 10 x 3 | 2 min |
| Pec Deck Fly | Chest | 12 x 3 | 2 min |
| Dumbbell Arnold Press | Shoulder | 10 x 3 | 2 min |
| Lateral Dumbbell Raise | Shoulder | 10 x 3 | 2 min |
| One-arm Dumbbell Overhead Tricep Extension | Triceps | 10 x 3 | 90-sec |
Day 2 – Back, Biceps, and Hamstrings
| Exercises | Muscles | Reps | Rest |
|---|---|---|---|
| Deadlift Off Blocks | Back | 10 x 3 | 2 min |
| Front Lat Pulldown | Back | 12 x 3 | 2 min |
| Seated Cable Rowing | Back | 12 x 3 | 2 min |
| Bent-over Barbell Row | Back | 10 x 3 | 2 min |
| Cable Curl | Biceps | 10 x 3 | 2 min |
| Concentration Curl | Biceps | 10 x 3 | 2 min |
| Machine Leg Curl | Hams | 10 x 3 | 2 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.
