The Ultimate 2 Day Split Workout Routine

Finding the right workout routine that matches seamlessly into your busy lifestyle will be difficult. Not everyone has 4 or five days per week to devote to their fitness. The excellent news is, you do not have to!

Enter, the 2-day split workout plan, a flexible and efficient approach that delivers the outcomes you would like in a fraction of the time. 

In this text, we’ll delve into 2-day workout splits, exploring their benefits, the perfect practices for designing a routine, and the way they stack up against other workout split options. Whether you are a newcomer to the fitness scene or a seasoned gym-goer trying to optimize your workouts in less time, the 2-day split may be just what you wish.

Table of Contents:

• What Is A 2 Day Split Workout?
• 3 Best 2 Day Split Workout Options
• Aspects To Consider When Selecting A Training Split
• How To Determine Which 2 Day Split Is Right For You
• Guidelines For A 2 Day Workout Split
• Exercise Selection For two Day Workout Split
• FAQs

What Is A 2 Day Split Workout?

A 2-day workout split is a weight training routine that breaks your workouts into two weekly sessions. It’s an easy approach for those with limited time or preferring a less time-consuming workout schedule.

There are numerous ways to set this system up. The most well-liked method is an upper-lower split. A two-day upper-lower routine has at some point dedicated to upper-body workouts, with the second day lower body. Considered one of some great benefits of this sort of programming is it ensures each the upper and lower body muscle groups get enough volume.

Another choice is to perform full-body workouts. With a full-body setup, you combine upper and lower-body training in the identical workout. There are just a few benefits to this style. One, you may increase training frequency. As a substitute of only performing an exercise or muscle group once per week, a 2-day full body routine would will let you do it twice per week.

Full-body training can also be easier to program. Some exercises like deadlifts, abs, core, and conditioning movements don’t fall neatly into an upper or lower body routine. Nevertheless, with full-body training, that will not be a difficulty.

Lastly, a two-day training split doesn’t must be limited to 2 days. In the event you prefer a 3 or four-day training split but do not have the time, you may adjust it to suit into two days per week. For instance, in the event you enjoy a push-pull-legs routine, you may do push on day one, pull on day two, and legs on day one the next week.

In comparison with other workout splits, like more extensive 4 and 5-day splits, the 2-day split offers efficiency. It allows for hard workouts while ensuring adequate rest, making it suitable for those with busy lifestyles or beginners searching for a manageable fitness routine. A well-structured two-day training routine will be highly effective. Quality training is about greater than just doing as much as possible.

For added details about workout splits, try our article: What Is A Workout Split?

The three Best 2 Day Workout Split Routines

As mentioned, multiple ways exist to establish a two-day training split. This section will cover the three commonest – the upper/lower, the complete body, and the push-pull legs.

1) 2 Day Upper / Lower Split:

The 2-day upper-lower split divides the body into two weekly training sessions. Day one is dedicated to the upper body, while day two is for the lower body. With this setup, all the body gets trained once per week. 

An upper/lower split means that you can distribute your workouts evenly between your various upper body muscles (chest, shoulders, back, arms) and lower body (quads and hamstrings), promoting balanced muscle development. You furthermore may have the flexibleness to include a wide selection of exercises for each the upper and lower body, which may help prevent boredom and plateaus.

While upper/lower splits promote balanced development, they could not address specific upper body weaknesses or goals as effectively as more specialized splits with isolation exercises (e.g., push-pull-legs or body part splits). 

Upper-Lower Workout Program 

An upper-lower routine is straightforward to establish. You may perform the 2 workouts any day in the course of the week, even on back-to-back days if you could have to. 

Day 1: Upper Body

Day 2: Lower Body + Abs

2) 2 Day Full Body Workout Split:

The 2-day full-body workout plan is what it appears like. You do a full-body workout in each weekly training sessions, mixing upper and lower body exercises. When following a 2 day split full body workout, you may hit each body part or exercise multiple times weekly. 

Full-body routines work well for strength, muscle hypertrophy, or functional training. One of the significant advantages of this style is because you’re training multiple muscle groups in each session, you may perform exercises more steadily throughout the week. For instance, as an alternative of only bench pressing once per week on an upper body day, you may bench during each workouts. This increased frequency can result in faster strength improvements, especially for beginners. 

The one downside is time. Two full body workouts can take longer than other workout splits to focus on all major muscle groups adequately.

2-Day Full Body Split Program

Get able to feel the burn, as this program accommodates all of my favorite compound lifts and a few awesome isolation exercises as well.

Day 1: Full Body

Day 2: Full Body

3) 2 Day Push Pull Legs Split:

The push-pull legs (PPL) training split is one of the crucial popular training splits in existence. People adore it for its versatility and effectiveness.

It really works by splitting the body up into three workouts. Workout one focuses on upper body push exercises, including the chest, shoulders, and triceps. Day two focuses on upper body pulling exercises, including the back and biceps. Lastly, day three is leg day. 

Although the PPL split traditionally requires three training days per week, with some creativity, it is feasible to work as a two-day split. The secret’s to expand the week beyond seven days. 

A breakdown could appear like this:

Week 1:

Week 2:

Week 3:

• Day 1: Pull
• Day 2: Legs 

The downside to this sort of split is it takes multiple week to hit all your muscle groups.

Push-Pull-Legs Workout Program

Following this plan, you’ll perform your pull and push workouts in week one, after which in week two, you’ll start with legs, and circle back to drag. Week three would begin with a push day.

Day 1: Pull

Day 2: Push 

Day 3: Legs (On Week 2)

7 Aspects To Consider When Selecting A Training Split

Selecting the suitable training split is important for achieving your fitness goals effectively and efficiently. Several aspects needs to be considered when making this decision. Listed below are just a few tricks to allow you to select the suitable training split for you. 

1) Fitness Goals:

In fact, what you need to accomplish will determine what the perfect training split is. For instance, in case your primary goal is to enhance muscular strength, consider splits that will let you goal specific exercises and muscle groups with higher intensity and frequency.

However, in case your goal is to construct muscle mass, you would like a split that means that you can perform more training volume. On this case, intensity and frequency are less critical for a goal to achieve muscle.

In case your focus is on fat loss and lean muscle, go for a split incorporating strength training and cardio. Full-body workouts or circuit-style routines with compound exercises may help maximize calorie burn as well. 

2) Experience Level:

Those recent to fitness may profit from full-body workouts or easy routines like a 2-day split to construct a robust foundation and develop quality habits. 

Experienced individuals can profit from more complex splits. Nevertheless, even advanced lifters can maintain and even gain strength and muscle on a well-constructed 2-day training routine. This sort of training can come in useful when time is proscribed. 

3) Age and Recovery Ability:

Younger, more resilient individuals can handle higher training volumes, allowing more frequent workouts. Nevertheless, because they will handle more volume doesn’t suggest they need it. Younger lifters should aim to get probably the most out of two and 3-day training splits before adding days.  

As you age, muscle recovery becomes increasingly vital. Older lifters should consider fewer training days and more rest between workouts to permit for adequate recovery.

4) Time Availability:

Time is one of the crucial common excuses for why people cannot workout. Nevertheless, it’s rarely a sound concern. Everyone can spare two days per week. Don’t let time be the rationale why you do not make progress. 

5) Gym Equipment:

What training equipment you could have access to may even dictate your training schedule. In the event you train at a giant business gym, use your gym’s equipment variety to create a split incorporating different exercises and equipment. At a totally equipped gym, you could have countless options for workouts. 

In the event you train at home, it may possibly be a terrific strategy to save time by not having to commute. Moreover, you may save time by organising supersets and circuit training without bothering other members. 

6) Preference:

Enjoyment is one area of coaching that should get more attention. Select a workout split that you just enjoy and may persist with. In the event you dislike a selected style of workout, it might result in inconsistency.

Regarding consistency, some people thrive on variety, while others prefer routine. Customize your split to align along with your preference.

7) Sports Training:

Many individuals assume athletes must spend on daily basis in the burden room. Lifting weights is simply one a part of an athlete’s weekly routine.

In the event you’re training for a selected sport or activity, your split should compliment the game, not detract from it. When participating in a sport multiple times per week, a 2-day workout split may be all you wish. 

How To Determine Which 2 Day Workout Split is Right For You

Deciding which two-day workout split is best for you primarily will depend on preference. All three options will be highly effective. Nevertheless, you’ll get the perfect results following the one you enjoy.

Beyond that, your goals matter, too. For constructing muscle, an upper-lower or push-pull-legs split works best. Nevertheless, it’s hard to beat full-body training in the event you’re on the lookout for a strength training program or functional training.

In fact, it is not an either-or query. You do not have to follow one training split for the remaining of your life. You may try one for a bit, see the way you prefer it, and alter to one in all the opposite splits in the event you want.

Guidelines For A 2 Day Workout Routine

Considered one of the keys to efficient training is intensity. Training intensity refers to how near failure you get on any set.

With only two workouts per week, each session becomes highly beneficial. High-intensity training ensures you maximize these limited opportunities to stimulate muscle growth and strength gains.

Intensity can also be a critical component of the overload principle, essential for progress. To proceed making gains, you have to progressively overload the intensity of your workouts, whether by lifting heavier weights, performing more repetitions, or reducing rest periods.

I like to recommend using a logbook to maintain track of your sets, reps, and amount of weight used during your workouts. Attempt to “beat the logbook” each workout session by performing higher than last time.

The Best Exercises For A 2 Day Workout Split

Here is a listing of the perfect exercises for every muscle group. Be happy to combine and match these when making a two-day training routine. 

Best Chest Exercises:

Best Back Exercises:

Best Shoulder Exercises:

Best Biceps Exercises:

Best Triceps Exercises:

Best Legs Exercises:

FAQs

Listed below are some common answers to questions on 2-day workout splits.

What’s higher, a 2 or 3-day workout split?

Selecting between a 2-day and 3-day workout split will depend on individual goals and preferences. A 3-day split allows for more targeted muscle work and should be higher for muscle hypertrophy, while a 2-day split can still be effective for overall fitness with a well-designed routine.

Are 2-day workout splits effective?

Yes, 2-day workout splits will be effective for general fitness and maintenance. They’re particularly suitable for beginners, those with limited time, or anyone on the lookout for a straightforward workout routine.

Are you able to get ripped figuring out 2 days per week?

Yes, you may get ripped figuring out 2 days per week. Nevertheless, getting ripped normally involves regular strength training, cardio, and a controlled food plan. The food plan a part of the equation is critical. 

Is 2 sets 3 times per week enough?

The effectiveness of a workout routine will depend on the particular exercises, intensity, and individual goals. For some, two sets of a movement 3 times per week is sufficient, but those aiming for muscle growth or strength gains might require more volume and frequency.

Is training a muscle 1 or 2 times per week higher?

So long as the general weekly training volume (sets for a muscle group) is identical, it doesn’t matter in the event you train a muscle a few times weekly.

Is leg day once per week enough?

One hard leg workout per week, with enough training volume, is enough to achieve strength and muscle. 

2 Day Workout Split: A Summary

In conclusion, the 2-day workout split offers a flexible and time-efficient approach to achieving your fitness goals while accommodating various lifestyles and preferences. Whether just starting your fitness journey or searching for a more manageable routine, this split generally is a beneficial tool in your fitness arsenal.

Do not forget that thoughtful planning, consistency, and flexibility are the keys to success. As you embark in your fitness adventure with a 2-day split, don’t hesitate to tweak and refine your routine to fit your evolving goals. With dedication and the suitable approach, this simplified workout split can pave the strategy to a healthier, stronger, and happier you.

In the event you would love to coach more steadily, try our Ultimate 3 Day Workout Split or the Ultimate 4 Day Workout Split. Concerned with researching more split options? Head to our article on the 5 All-Time Best Workout Splits.