Here are the most effective 2 day workout splits for building muscle and strength. Choose the one that fits you best and get to work.
With so many workout splits to choose from, finding the right one can be challenging – especially when you only have two days a week to train.
I get it. Not everyone has the luxury of dedicating five or six days a week to the gym, but the good news is, you don’t have to. At least, not all of the time.
In fact, during my Master’s program, I only trained twice a week—upper body on Tuesday and lower body on Thursday. It wasn’t the most optimal setup, but it was enough to maintain my physique and even make progress in some areas.
The best part? No one could tell I was training less. A few guys at the gym even assumed I was prepping for a powerlifting meet based on the numbers I was hitting. So, if you find yourself in a tight spot with limited time to lift, it’s not the end of the world; you will be just fine.
In this article, I break down everything you need to know about 2-day workout splits and provide a few options to pick from. Sit back, relax, and enjoy!
The Best 2 Day Workout Splits
There are multiple ways to design a two-day training split. However, the three most common setups are upper/lower, full body, and push-pull legs. Let’s break them down.
Upper / Lower Split
When I only had two days a week to train during graduate school, I followed an upper/lower split. As the name suggests, a two-day upper-lower split designates one day for upper-body exercises and the other for lower-body. One key benefit of this approach is that it guarantees that both the upper and lower body receive a full workout each week.
An upper-lower routine is easy to structure and flexible to fit your schedule. You can perform the two workouts on any day of the week, even back-to-back if needed.
Day 1: Upper Body
- Bench Press: 4 sets x 4-6 reps
- Pendlay Row: 3 sets x 8-10 reps
- Seated Military Press: 3 sets x 6-8 reps
- Pull-ups: 3 sets x failure
- Dips: 3 sets x failure
- Dumbbell Curl: 3 sets x 10-12 reps
Day 2: Lower Body + Abs
- Back Squat: 4 sets x 6-8 reps
- Romanian Deadlift: 3 sets x 8-10 reps
- Leg Press: 3 sets x 10-12 reps
- Leg Curl: 3 sets x 10-12 reps
- Smith Machine Standing Calf Raise: 3 sets x 8-10 reps
- Hanging Leg Raise: 3 sets x 10-12 reps
Full Body Split
With a full-body approach, you combine upper and lower-body exercises in the same session, offering several key benefits. First, it increases training frequency—rather than hitting a muscle group just once per week, a 2-day full-body routine allows you to train each muscle twice. Additionally, full-body training simplifies programming. Some movements, like deadlifts, core work, and conditioning drills, don’t fit neatly into an upper/lower split, but with a full-body setup, that’s not an issue.
The main drawback is time. Since you’re targeting all major muscle groups in each session, full-body workouts can take longer than other splits. I recommend alternating lower and upper body workouts to help cut down on the rest time needed between exercises.
Day 1: Full Body
- Back Squat: 3 sets x 6-8 reps
- Bench Press: 3 sets x 6-8 reps
- Leg Curl: 3 sets x 4-6 reps
- Dumbbell Side Raise: 3 sets x 6-8 reps
- Barbell Curl: 3 sets x 8-10 reps
- Triceps Pressdown: 3 sets x 10-12 reps
- Hanging Leg Raise: 3 sets x 10-12 reps
Day 2: Full Body
- Deadlift: 3 sets x 4-6 reps
- Overhead Barbell Press: 3 sets x 8-10 reps
- Bulgarian Split Squat: 3 sets x 10-12 reps
- Incline Dumbbell Press: 3 sets x 8-10 reps
- Standing Single Leg Calf Raise: 3 sets x 10-12 reps
- Dumbbell Shrug 3 sets x 8-10 reps
- Cable Facepull: 3 sets x 10-12 reps
Push Pull Legs Split
Finally, a two-day training split should not be confined to just two days. If you prefer a three- or four-day split but can’t commit to that schedule, you can modify it to fit into two weekly sessions. For example, if you enjoy a push-pull-legs routine, you could train push on day one, pull on day two, and legs on day one of the following week, cycling through the workouts over time.
The main drawback of this approach is that it takes longer than a week to train all muscle groups. However, as long as all the work gets done, it doesn’t matter if it takes seven days or ten.
Here is what it could look like:
Week 1:
Tuesday: Push
Thursday: Pull
Week 2:
Tuesday: Legs
Thursday: Push
Week 3:
Tuesday: Pull
Thursday: Legs
Day 1: Push
- Incline Barbell Press: 3 sets x 6-8 reps
- One Arm Dumbbell Flat Press: 3 sets x 8-10 reps
- Cable Crossover: 3 sets x 10-12 reps
- Seated DB Shoulder Press: 3 sets x 8-10 reps
- Seated Dumbbell Side Raise: 3 sets x 10-12 reps
- Rope Overhead Triceps Extensions: 3 sets x 12-15 reps
Day 2: Pull
- Lat Pulldown: 3 sets x 8-10 reps
- Dumbbell Row: 3 sets x 10-12 reps
- Reverse Grip Lat Pulldown: 3 sets x 10-12 reps
- Single-Arm Seated Cable Row: 3 sets x 8-10 reps
- Dumbbell Curl: 3 sets x 10-12 reps
- Preacher Curl: 3 sets x 10-12 reps
[On Week 2] Day 3: Legs
- Front Squat: 3 sets x 6-8 reps
- Romanian Deadlift: 3 sets x 8-10 reps
- Hack or Belt Squat: 3 sets x 10-12 reps
- Seated Leg Curl: 3 sets x 8-10 reps
- Single Leg Leg Press Calf Raise: 3 sets x 10-12 reps
- Decline Sit Up: 3 sets x 10-12 reps
What I Like About 2-Day Workout Splits
In my early twenties, I would have never considered two-day splits a viable option for making progress. At the time, my mindset was that more was always better. While there is some truth to that, two-day splits offer a few clear benefits.
Efficiency
A two-day split is a highly efficient option compared to five- and six-day splits. It allows for intense workouts while providing enough recovery, making it perfect for those with busy schedules or beginners seeking a manageable and sustainable routine. With the right structure, a two-day program can be incredibly effective—because quality training isn’t about doing the most but making the most of what you do.
Time is one of the most common excuses for skipping workouts, yet it’s rarely a legitimate barrier. Everyone can carve out just two days a week, so don’t let a lack of time prevent you from progressing.
Great For Young and Old Lifters
Younger lifters can handle higher training volumes, making frequent workouts easier. But just because they can take on more doesn’t mean they need to. Younger lifters should focus on making progress with 2- and 3-day splits before ramping up the frequency. When new to the iron game, start with the minimum effective dose and add more only as needed.
On the other hand, recovery becomes crucial as you age. Older lifters benefit from fewer training days and more rest between sessions, making 2-day workout splits ideal.
Works Well For Athletes
Many people assume that athletes spend every day in the weight room, but strength training is just one piece of the puzzle. A well-rounded athlete balances strength, skill work, conditioning, and recovery to maximize performance.
If you’re training for a specific sport, your lifting routine should enhance your performance—not diminish it. When practicing or competing multiple times per week, a well-structured two-day strength split might be all you need to build muscle, gain strength, and stay fresh for game day. Prioritize what matters most to your sport.
What I Don’t Like About 2-Day Workout Splits
While 2-day splits are more effective than many people think, they are not without limitations. Here are a few to keep in mind.
Limited Volume
One of the most significant drawbacks of a 2-day workout split is the restricted training volume. Since you’re only lifting twice per week, it can be challenging to accumulate enough total sets to maximize muscle growth and strength. This limitation may slow progress, especially for advanced lifters requiring higher volume to continue making gains.
Make the most of each session by prioritizing compound movements and progressive overload.
Minimal Exercise Variety
Exercise variety is limited on a two-day workout split. While a lack of variety isn’t necessarily a significant issue, it can make fully developing each muscle group more challenging.
Take chest training, for example—you typically want a flat press for the middle, an incline press for the upper, and dips or a decline press for the lower chest. The shoulders also require a multifaceted approach, with an overhead press targeting the front delts, lateral raises for the side delts, and reverse pec deck flys or face pulls targeting the rear delts.
Slower Progress
A two-day split can still lead to strength and muscle gains, but progress may be slower than higher-frequency training splits. With fewer chances to stimulate muscle growth and practice movement patterns, it may take longer to see improvements in strength and hypertrophy. That said, a two-day split can be a highly effective and sustainable option for beginners, or anyone focused on maintenance.
How to Make 2-day Workout Splits Effective
Maximizing a 2-day workout split comes down to one key factor: intensity. Training intensity refers to how close you push each set to failure, and with only two workouts per week, every session needs to count. High-intensity training helps maximize these limited opportunities, driving optimal muscle growth and strength gains.
Intensity is also the driving force behind progressive overload, which is essential for continued progress. To keep improving, you must push your limits by lifting heavier weights, performing more reps, or shortening rest periods. A simple yet powerful tool for this is a logbook. Tracking your sets, reps, and weights allows you to “beat the logbook” each session, ensuring you’re constantly improving.
The goal is to train so hard that your body needs the extra rest days to recover. Think Mike Mentzer style—two brutally intense workouts that leave no doubt you’ve given everything. When done right, a two-day split can be effective, provided you bring maximum effort every time you step into the gym.
What 2-Day Workout Split Is Right For You?
Ultimately, choosing the right two-day workout split comes down to personal preference. Each of the three options can be incredibly effective, but the best results come when you follow the one that excites you most.
Your goals also play a crucial role in your decision. An upper-lower or push-pull-legs split for muscle growth tends to yield the best results. However, full-body training is hard to beat when it comes to building strength or improving functional fitness.
Remember, it’s not a matter of choosing and sticking with one split forever. Feel free to experiment with different splits, see what works for you, and adjust as needed to keep progressing.
For more information on training splits, check out our other articles on the topic:
- The Best 3-Day Workout Splits to Build Muscle
- The Best 4-Day Workout Splits to Build Muscle
- The Best 5-Day Workout Splits to Build Muscle
- The Best 6-Day Workout Splits to Build Muscle
Author: Kyle Hunt
Email: KyleHuntFitness@gmail.com
Hire Kyle as your coach: http://www.kylehuntfitness.com/services/
If you want a complete step-by-step bodybuilding program, check out my ebook, Absolute Muscle.
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