| Split Type | Two Body Pars a Day |
| Exercise Type | Resistance Training |
| Sessions/Week | 3 for training all muscles once a week and 6 for twice. |
| Duration/Session | 90 minutes |
| Workout Goal | Build Strength & Mass |
| Target Gender | Male and Female |
| Experience Require | Intermediate |
| Recommended Duration | 12-16 Weeks |
About This Program
I’ve been exercising for a while and tried all kinds of training splits, from single-muscle group to full-body a day.
As per experience, I can tell all kinds of workout splits work well as long as you train consistently, eat good foods, and sleep properly. Still, it is good to try different splits and see what works best for you.
In this article, I’ll share my two body parts a day workout plan, I also call it a double-muscle group split.
This training plan is an efficient way to get more work done in less time.
It allows you to work on every muscle group within only three sessions. For example, my program starts with chest and arms on day 1, back and abs on day 2, and legs and shoulders on day 3.
The two-muscle split workout allows training your muscles more frequently and helps you build strength and size over time.
So, this plan is worth trying if you want to train two body parts a day.
8-Day Workout Plan to Train Two Body Parts a Day
- Day 1: Chest and Arms
- Day 2: Back and Core
- Day 3: Shoulder and Legs
- Day 4: OFF
- Day 5: Chest and Arms
- Day 6: Back and Core
- Day 7: Legs and Shoulder
- Day 8: OFF
- Repeat…
Day 1 – Chest and Arms
| Exercises | Sets | Reps | Interval |
|---|---|---|---|
| Incline Bench Press | 4 | 12, 10, 8, 6 | 3-minute |
| Flat Machine Press | 4 | 12, 10, 8, 6 | 3-minute |
| Seated Pec Deck Fly | 4 | 15, 12, 10, 8 | 2-minute |
| Parallel Bar Dips | 4 | AMRAP | 90-second |
| Triceps Press Down | 3 | 15, 12, 10 | 2-minute |
| Overhead Rope Extension | 3 | 15, 12, 10 | 2-minute |
| Barbell Biceps Curl | 3 | 15, 12, 10 | 2-minute |
| Reverse Cable Curl | 3 | 15, 12, 10 | 2-minute |
Day 2 – Back and Core
| Exercises | Sets | Reps | Interval |
|---|---|---|---|
| Pull-ups | 4 | AMRAP | 1-minute |
| Lat Pulldown (Overhand Grip) | 3 | 12, 10, 8 | 2-minute |
| Lat Pulldown (Neutral Grip) | 3 | 12, 10, 8 | 2-minute |
| Bent-over Barbell Row | 3 | 12, 10, 8 | 2-minute |
| Close Grip T-Bar Row | 3 | 15, 12, 10 | 2-minute |
| Single-arm DB Row | 3 | 10/side | 1-minute |
| Kneeling Cable Crunches | 3 | 15-20 | 1-minute |
| Hanging Knee Raises | 3 | 15-20 | 1-minute |
Day 3 – Shoulder and Legs
This program is based on a superset scheme. It involves performing shoulder and leg exercises in pairs.
For example, this workout starts with alternating between overhead press and leg extension for the given number of sets before moving to the second pair (side delt raises and hack squat).
The superset method is a time-efficient way to get more work done in less time.
| Exercises | Sets | Reps | Interval |
|---|---|---|---|
| Overhead Press + Leg Extension | 4 | 12-15 | 1-2 mins |
| Lateral Delt Raises + Hack Squat | 4 | 12-15 | 1-2 mins |
| Rear Delt Raises + Leg Press | 4 | 12-15 | 1-2 mins |
| Shrug + Calf Raises | 4 | 12-15 | 1-2 mins |
Day 4 – Chest and Arms
| Exercises | Sets | Reps | Interval |
|---|---|---|---|
| Incline Bench Press | 4 | 12, 10, 8, 6 | 3-minute |
| Cable Crossover | 5 | 15, 12, 10, 8, 6 | 2-minute |
| Deficit Push-ups | 4 | AMRAP | 2-minute |
| Close Grip Bench Press | 4 | 12, 10, 8, 6 | 2-minute |
| BB/DB French Press | 3 | 15, 12, 10 | 2-minute |
| Incline Dumbbell Curl | 3 | 12, 10, 8 | 2-minute |
| Preacher/Concentration Curl | 3 | 12, 10, 8 | 2-minute |
Day 5 – Back and Core
| Exercises | Sets | Reps | Interval |
|---|---|---|---|
| Pull-ups | 4 | AMRAP | 2-minute |
| Deadlift | 5 | 12, 10, 8, 6, 4 | 3-minute |
| Seated Cable Rowing | 4 | 12, 10, 8, 8 | 2-minute |
| Straight-arm Lat Pulldown | 4 | 15, 12, 10, 8 | 2-minute |
| Low Back Extension | 4 | 10-12 each | 2-minute |
| Cable Oblique Chop | 3 | 10/side | No Rest |
| Kneeling Cable Crunches | 3 | 20-25 each | 1-minute |
Day 6 – Legs and Shoulder
| Exercises | Sets | Reps | Interval |
|---|---|---|---|
| Back Squat | 5 | 20, 15, 12, 10, 8 | 3-minute |
| 1-arm Lateral Raises + Seated Leg Curl | 3 | 12-15 | 1-2 mins |
| Upright Row + Lying Leg Curl | 3 | 12-15 | 1-2 mins |
| Rear Delt Fly+ Hip Thrust | 3 | 12-15 | 1-2 mins |
| Face Pull + Hip Adduction | 3 | 12-15 | 1-2 mins |
Download The Double Muscle Group Split PDF
My Final Thoughts
Training two body parts is a popular and effective way to save time and work your muscles more frequently.
Many popular training splits, such as upper-lower and push-pull-legs splits involve targeting two to three muscle groups a day.
If you want to create a personalized double-muscle split by yourself, try to pair one large and one small muscle group. For example, you can train chest and arms, back and abs, and legs and shoulders together.
You can also make it easier by pairing chest and biceps, shoulder and triceps, lats and hamstrings, and traps and quads.
Gradually increase weight on the bar or machines, try negative reps, rest-pause reps, drop sets, and pyramid sets to keep challenging your muscles.
But remember, any kind of workout splits can work less or more for you well as long as you train consistently, focus on nutrition and supplementation, and rest properly.
