I’ve designed an ultimate 9-day workout plan based on a 2 days on 1 day off split strategy.
This program involves training every muscle group twice in 9 days and aims to build muscle and strength over time.
If you want a sustainable, easy-to-follow, and well-structured 2 on 1 off split routine, try the following schedule:
- Day 1: Chest & Shoulder
- Day 2: Legs & Arms
- Day 3: OFF
- Day 4: Back, Rear Delts, & Abs
- Day 5: Legs and Chest
- Day 6: OFF
- Day 7: Shoulder and Arms
- Day 8: Back, Calves, and Abs
- Day 9: OFF
- Repeat
Workout Plan Summary
| Schedule Type | 2 days workout, 1 day rest |
| Duration/Session | 75-90 minutes |
| Split Type | Combined Body Part Split |
| Program Goal | Strength & Mass Building |
| Workout Difficulty | Beginner to Intermediate |
| Target Gender | Male & Female |
| Target Age Group | 16-35 years |
| Recommended Duration | 3 months |
2 Days On 1 Day Off Workout Split for Building Muscle & Strength
This routine involves training 2-3 muscle groups in each session. For example, chest and shoulder on day 1; Legs, biceps, and triceps on day 2, and back, rear delts, and abs on day 3.
It allows you to work on every body part more frequently with greater energy and concentration.
The rest days after every two sessions prevent burnout and keep you fresh, so you can lift weights at your full potential in each session.
Okay, let’s uncover the program.
Day 1 – Chest & Shoulder
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Incline Smith Press | 3-4 | 8-12 | 2-3 mins |
| Flat DB Bench Press | 3-4 | 6-10 | 2-3 mins |
| Seated Pec Fly | 3-4 | 10-12 | 2-3 mins |
| Bent-over Cable Fly | 3-4 | 8-10 | 2-3 mins |
| Seated FDL Raises | 3-4 | 6-8 | 2-minute |
| Reverse Pec Deck Fly | 3-4 | 10-12 | 2-minute |
Warm-up for day 1:
- Arms Swings: 15 seconds per side
- Resistance Band Shoulder Pass-Through: 2 sets of 10 reps
- One-arm Banded Overhead Press: 2 sets of 10 reps per side
- Pec Deck Fly: 2 sets of 15 reps
- Dive Bomber Push-ups: 2 sets of 6-8 reps
- After completing these exercises, move to the main lifts.
Day 2 – Legs & Arms
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 4-5 | 10-12 | 2-3 mins |
| 2A Leg Extension | 3-4 | 8-12 | 30-second |
| 2B Chin-ups | 3-4 | 6-10 | 30-second |
| 3A Seated Leg Curl | 3-4 | 10-12 | 1-minute |
| 3B Straight Bar Dips | 3-4 | 8-10 | 30-second |
| 4A Barbell Curls | 3-4 | 10-12 | 1-minute |
| 4B Single-arm Pushdown | 3-4 | 10/arm | 1-minute |
Superset leg extension with chin-ups, leg curls with bar dips, and barbell curls with single-arm pushdowns. Take 30 to 60 seconds of rest between exercises during the supersets.
Warm-up for day 2:
- Leg Swings: 2 sets of 10 swings per leg
- Asian Squats: 2 sets of 12-15 reps
- Reverse Lunges: 1 set of 10 reps per side
- Lateral Lunges: 1 set of 10 reps on each leg
Day 3 – OFF
Take a full day off or do low-impact cardio, such as brisk walking or climbing.
Day 4 – Back, Rear Delts, & Abs
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Pull-ups | 3-4 | 6-12 | 1-2 mins |
| Front Pulldown | 3-4 | 8-12 | 1-2 mins |
| Bent-over Row | 3-4 | 8-12 | 1-2 mins |
| One-arm Cable Row | 3-4 | 10/side | 1-2 mins |
| Cable Face Pull | 3-4 | 8-10 | 1-2 mins |
| Hanging Knee ups | 3-4 | 10-12 | 1-2 mins |
| Cable Crunches | 3-4 | 10/arm | 1-minute |
Warm-up for day 4:
- World’s Greatest Stretch: 2 sets of 5 reps on each side with 5 seconds hold.
- Banded Pull-apart: 2 sets of 10-12 reps
- Resistance Band Bent-over Row: 2 sets of 12-15 reps
- Inverted Row: 2 sets of 12-15 reps
Day 5 – Legs and Chest
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| 1A Forward Lunges | 2-3 | 10/leg | 1-2 mins |
| 1B Push-ups | 2-3 | 15-30 | 1-2 mins |
| Leg Press | 3-4 | 10-12 | 2-3 mins |
| Reverse Hack Squat | 3-4 | 10-12 | 2-3 mins |
| Incline Hammer Chest Press | 3-4 | 8-12 | 2-3 mins |
| Decline Hammer Press | 3-4 | 8-12 | 2-3 mins |
| Dumbbell Pullover | 2-3 | 8-10 | 2-3 mins |
Warm-up for day 5:
- Leg Swings: 2 sets of 10 swings per leg
- Dive Bomber Push-ups: 2 sets of 6-8 reps
- Seated Leg Curls: 2 sets of 15-20 reps
- Bench Press w/ Light Dumbbells: 2 sets of 12-15 reps
Day 6 – OFF
Rest for an entire day and let your muscles recover from previous workouts.
Day 7 – Shoulder and Arms
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Seated Smith Overhead Press | 3-4 | 8-12 | 2-3 mins |
| Single-arm Cable Side Raises | 3-4 | 10/side | 2-3 mins |
| Smith Machine Shrug | 3-4 | 10-12 | 2-3 mins |
| 4A Preacher Curl | 3-4 | 10-12 | 30-second |
| 4B Bar Pushdown | 3-4 | 12-15 | 30-second |
| 5A Hammer Curl | 3-4 | 10-12 | 30-second |
| 5B One-arm Overhead Extension | 3-4 | 12/arm | 30-second |
Warm-up for day 7:
- Shoulder Pass-Through: 2 sets of 10 reps
- Banded Lateral Raises: 2 sets of 10 reps
- Inverted Row: 1 set of 20 reps
- Chin-ups: 1 set of 10 reps
- Bar dips: 1 set of 15 reps
Day 8 – Back, Calves, and Abs
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Close Grip Pulldown | 3-4 | 10-12 | 1-2 mins |
| Close Grip T-Row | 3-4 | 10-12 | 1-2 mins |
| Chest Supported Prone DB Row | 3-4 | 10-12 | 1-2 mins |
| Standing Calf Raises | 3-4 | 15-20 | 1-2 mins |
| Seated Calf Raises | 3-4 | 15-20 | 1-2 mins |
| Reverse Crunch to Hip Lift | 3-4 | 10-12 | 1-2 mins |
| Decline Cable Wood Chop | 3-4 | 10/side | 1-minute |
Warm-up for day 8:
- Banded Pull-apart: 2 sets of 10 reps
- Resistance Band Deadlift: 2 sets of 10 reps
- Single-arm Bent-over Reverse Fly w/ Band: 2 sets of 10 reps per side
- Inverted Row: 2 sets of 15 reps
Day 9 – OFF
Rest on this day and restart your split with chest and shoulder training on day 10.
Frequently Asked Questions (FAQs)
Who Can Follow This 2-On-1-Off Workout Routine?
Anyone wanting to build strength and muscle mass can follow this program, irrespective of gender and body type. But you have to make some adjustments to suit your fitness level. For example, some exercises in this program are easy for intermediate lifters but challenging for beginners, so you have to adjust them accordingly to make this program workable for you.
Can You Adjust This Program for Specific Goals?
Yes, you can plan the 2-on-1-off split in the following ways:
- Strength: Aim to perform heavy compound lifts with lower repetitions to build maximum strength.
- Endurance: Incorporate more cardiovascular activities or high-intensity circuit training to level up your stamina and endurance levels.
- Functional Fitness: Combine strength training with mobility and endurance exercises to build a strong and flexible body.
If you want me to create a plan based on your goal, let me know through email or social media channels.
What to Do on Rest Days?
You can do easy cardio, such as walking for 5-10 kilometers at a normal pace or stretching exercises to ease muscle soreness and increase flexibility.
Can You Use This Program to Lose Weight?
Yes, the above workouts plus a little bit of cardio and a low-calorie meal plan will not only increase fat loss but also strengthen muscle and joints, build lean mass, and improve aesthetics.
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