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2 Day Split Muscle Building Workout

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2 Day Split Muscle Building Workout

Type: Muscle Building Workout

This is one of nearly 400 different workouts that make up our

Training Program » Find out more

This 2 day split workout is going to have you building lean muscle in no time at all. Introducing a training split into your program allows you get more quality work done in less time. This 2 day split workout provides a solid foundation for a committed intermediate that seriously wants to increase muscle size. There are many different types of training split routines and this workout is a great introduction.

Putting the Effort in!

Developing muscle size is all about work and recovery. You need to put the volume of work in to your workout and take adequate rest to recover. Split workouts allow you to do this without having to spend hours in the gym and also give your muscles adequate rest so they can develop and grow. This 2 day split workout is an ideal stepping stone for a dedicated gym goer who wants to progress on to multiple day splits and build some serious muscle size.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Workout A : BACK, SHOULDERS & TRICEPS

Instructions:

Print Workout

Perform each routine once per week and allow at least 48 hours between each routine.
Use an appropriate weight that should be challenging enough for each exercise so that you can just perform the required number of reps and sets with good technique.
Begin with a weight you can just do 3 sets of 8 reps and work up to 12 reps before progressing on to a bigger weight.
Experiment with the rest period, reducing the time gradually from 2 minutes to 1 minute as you progress.

Exercises:

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1	Shoulder Press, Dumbbell

3 sets

8 reps

Targets:

Muscle Groups:

Shoulders

Triceps
Upper Back

Description: The dumbbell shoulder press is an effective exercise for developing the deltoids, and is performed by pressing overhead, extending the arms. It hits multiple muscles and will help develop big powerful shoulders. Below you'll ...

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2	Lateral Raise, Dumbbell

3 sets

8 reps

Targets:

Muscle Groups:

Mid Shoulders

Mid Back
Upper Shoulders

Description: The lateral raise with dumbbells is an effective exercise for developing the deltoids, and is performed by extending the arm to the side of the body with the elbow extended. Start with a light weight to perfect the technique. ...

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3	Lat Pulldown, Cable, Wide Grip

3 sets

8 reps

Targets:

Muscle Groups:

Lats

Biceps
Mid Back
Upper Shoulders

Description: The lat pulldown works the major muscles in the back and also the biceps in the arms. It's a good exercise to progress up to doing pull ups as it develops strength in the back and arms, so its ideal for beginners.

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4	Cable Rows, Seated

3 sets

8 reps

Targets:

Muscle Groups:

Back

Biceps

Description: Seated cable rows are a great way to work the back muscles. Varying the width of your hands focuses the intensity on different areas of the back. Because it's a pulling exercise you are also working your biceps.

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5	Tricep Pushdowns, Straight Bar

3 sets

8 reps

Targets:

Muscle Groups:

Triceps

Forearms

Description: Tricep pushdowns isolate the tricep muscles and are usually done at the tail end of a workout to give the triceps a real pump. It's a very easy exercise to perform and is ideal for beginners to weight training.

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Crunch

3 sets

12 reps

Targets:

Muscle Groups:

Abdominals

Obliques

Description: The standard abdominal crunch exercise targets the stomach muscles. The crunch is a safe and effective exercise that is great for beginners to help develop strong abdominal muscles.

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7	Back Extension

3 sets

12 reps

Targets:

Muscle Groups:

Lower Back

Buttocks
Hamstrings

Description: Back extensions are also known as hyperextensions. It's an exercise that works the lower back and also the buttocks and hamstrings. It's a good complimentary exercise to the abdominal exercises as it works the opposing muscl ...

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Workout B : LEGS, CHEST & BICEPS

Instructions:

Print Workout

See Day 1

Exercises:

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1	Squat, Barbell

3 sets

8 reps

Targets:

Muscle Groups:

Buttocks

Calves
Hamstrings
Thighs

Description: The barbell squat is a good all round exercise that works all the lower body parts. It's based on multiple joint movements in the legs, so it works all the major muscles. Because it requires balance and coordination your abdo ...

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Leg Curl

3 sets

8 reps

Targets:

Muscle Groups:

Hamstrings

Calves

Description: The leg curl is an exercise that isolates the hamstrings and also the calf muscles that are involved with bending the knee joint.

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3	Calf Raises

3 sets

8 reps

Targets:

Muscle Groups:

Calves

None

Description: Calf raises target the calf muscles and help you to build strong solid calves in your lower legs. The calf muscles are responsible for you being able to stand on your tips toes and play a big part when pushing forward with th ...

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4	Bench Press, Barbell

3 sets

8 reps

Targets:

Muscle Groups:

Chest

Triceps

Description: The barbell bench press is probably one of the most well known gym exercises. It's a core exercise used by power lifters and body builders because it works the chest muscles and triceps hard. It's quite a difficult exercise t ...

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5	Dumbbell Flyes

3 sets

8 reps

Targets:

Muscle Groups:

Chest

None

Description: Dumbbell flyes directly target the chest muscle and make an ideal exercise to superset or follow a bench press. The only movement is in the shoulders and therefore all the focus is on the chest pectoral muscles, which gives t ...

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6	Bicep Curls, Dumbbell

3 sets

8 reps

Targets:

Muscle Groups:

Biceps

Forearms

Description: Dumbbell bicep curls are an alternative to using a barbell. Using dumbbells helps to balance the strength of both arms and also offers a greater variation in grip to train different parts of the bicep muscle.

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7	Leg Raises, Bent Knee

3 sets

8 reps

Targets:

Muscle Groups:

Lower Abs

Obliques
Thighs
Upper Abs

Description: Using a Roman Chair to perform bent knee leg raises increases the load on the lower abdominals and hip flexors. It also hits the obliques and the front and outer thighs. A less challenging option to this exercise is to perfor ...

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Intensity Levels

Level	Intensity (Int)	Goal	Examples & Guide Lines
5	Low	N/A	Daily activities. Normal Breathing, Talking (>2 hrs)
6	Low Moderate	N/A	Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7	Moderate	CV: Endurance	Jogging - Fast breathing. Talk just okay (> 20 min)
8	High Moderate	CV: Race pace	Fast Jog - Heavy breathing, Talk broken (>10 min)
9	High	CV: Sports	Hard run - Breathing heavy. Talking hard. (1-3 min)
10	Maximum	CV: Speed	Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.