I’ve created a 2 day workout split for those who want to be strong and look muscular but hardly get time to hit the gym.
This program is easy to follow and effective. It involves exercises for every muscle group, allowing you to train your entire body in only two days.
Whether you’re starting or working out for a while, you can follow this routine to work on improving your fitness.
Men and women can both follow this regime.
The Ultimate 2 Day Workout Split to Get Going
From beginners to intermediates, I’ve shared three different examples of 2 day split workout routines in this article.
Whether you want to build or sustain your strength and mass, you can follow one of the programs.
You can also follow each routine week by week if you want variety in your training.
Example 1 – Upper/Lower Hybrid Split Superset Workout
During this program, you’ll perform a combination of upper and lower body exercises on each training day through the superset method.
The superset training involves performing two exercises in a row that target the antagonist’s muscles. It is an excellent way to get more work done in less time.
However, it can be challenging for those who are lifting for the first time. In this case, you should follow a standard rep-set method.
Here’s the two day split workout schedule:
- Day 1 – Back, Shoulder, Glutes, and Core
- Day 2 – Legs, Chest, and Arms
- Any two days of the week.
Other information:
- Workout Level: Intermediate
- Target Gender: Male and Female
- Duration/Session: 60-90 minutes
Day 1 – Back, Shoulder, Glutes, and Core
| Workout | Sets | Reps | Rest b/w sets |
|---|---|---|---|
| Pull-up + Overhead Press | 2 | 10-12 | 1-min |
| Front Lat Pulldown + Lateral Raises | 2 | 10-12 | 1-min |
| Seated Cable Rowing + Long Leg March | 2 | 10-12 | 1-min |
| Reverse Pec Deck Fly + Hip Thrust | 2 | 10-12 | 1-min |
| Shrug + Hanging Knee Raises | 2 | 10-12 | 1-min |
| Wood Chop + Plank (Optional) | 2 | 10/1-min | 1-min |
Day 2 – Legs, Chest, and Arms
| Workout | Sets | Reps | Rest b/w sets |
|---|---|---|---|
| DB Front Squat + SM Bench Press | 2 | 10-12 | 1-min |
| DB Lunges + Incline DB Bench Press | 2 | 10-12 | 1-min |
| Romanian DL + Pec Deck Fly | 2 | 10-12 | 1-min |
| Leg Curl + Triceps Pushdown | 2 | 10-12 | 1-min |
| Calf Raises + Any Biceps Curl | 2 | 10-12 | 1-min |
Example 2 – Push Pull Split Workout for Beginners
This split workout involves performing the push and pull workout on separate days.
Generally, the push workout includes the training of the chest, shoulder, quads, glutes, and triceps. And the pull workout includes back, biceps, posterior delt, and hamstring exercises.
Here’s the schedule of the 2 day push pull split:
- Day 1 – Push Workout (Chest, shoulder, quads, glutes, and triceps)
- Day 2 – Pull Workout (Back, biceps, posterior delt, and hamstring)
Other information:
- Workout Level: Beginner
- Target Gender: Male and Female
- Duration/Session: 45-60 minutes
Day 1 – Push Workout
| Workout | Sets | Reps | Rest b/w sets |
|---|---|---|---|
| Machine Leg Press | 3 | 10-15 | 2-min |
| Incline DB Bench Press | 3 | 10-15 | 2-min |
| Pec Deck Fly | 2 | 10-15 | 90-sec |
| Lateral Delt Raises | 3 | 10-15 | 2-min |
| Rope Pushdown | 2 | 10-15 | 90-sec |
| Glute Bridge | 2 | 10-15 | 90-sec |
Day 2 – Pull Workout
| Workout | Sets | Reps | Rest b/w sets |
|---|---|---|---|
| Front Lat Pulldown | 3 | 10-15 | 2-min |
| Seated Cable Row | 3 | 10-15 | 2-min |
| One-arm DB Row | 2 | 10-15 | 90-sec |
| Reverse Peck Deck Fly | 2 | 10-15 | 2-min |
| Preacher/Cable Curl | 2 | 10-15 | 90-sec |
| Machine Leg Curl | 3 | 10-15 | 90-sec |
Example 3 – Full Body Workout
The full body workout involves the exercises of almost every large muscle group within each session.
It is an excellent way to get total body training in less time compared to the one or two-muscle group split routine.
If you have only two days to work out, I suggest you follow this plan.
Other information:
- Workout Level: Intermediate
- Target Gender: Male and Female
- Duration/Session: 45-60 minutes
- Goal: Build strength and mass and burn a good number of calories.
Monday
| Workout | Sets | Reps | Rest b/w sets |
|---|---|---|---|
| Dumbbell Front Squat | 3 | 10-15 | 2-min |
| Seated Cable Row | 3 | 10-15 | 2-min |
| Military Press | 3 | 10-15 | 90-sec |
| Peck Deck Fly | 3 | 10-15 | 90-sec |
| Triceps Pushdown | 1 | 15-20 | 1-min |
| Barbell Curl | 1 | 15-20 | 1-min |
| High to Low Cable Chop | 2 | 10/side | 30-sec |
Thursday
| Workout | Sets | Reps | Rest b/w sets |
|---|---|---|---|
| Front Lunges | 2 | 10/leg | 1-min |
| Front Lat Pulldown | 3 | 10-15 | 2-min |
| Flat DB Bench Press | 3 | 10-15 | 2-min |
| Lateral Delt Raises | 2 | 10-15 | 90-sec |
| Rear Delt Raises | 2 | 10-15 | 90-sec |
| DB Romanian Deadlift | 3 | 6-10 | 2-min |
| Hanging Knee Raises | 2 | 10-15 | 30-sec |
Download The 2 Day Split Workout Routine PDF
Note: You can include or replace as many exercises as you want if you feel those are better than (for you) what is outlined above.
Workout Routines to Follow Next:
If you want to lose weight, you can follow this 2-hour strength and cardio workout program twice a week.
