Two-Day Workouts

I’ve tried five-day workout splits (one muscle group each day), three-day splits, and one-day full-body workouts. The ones that I like best though are two-day workout splits. It’s easy to alternate, I can mix activities in between, and – if I miss a day – I know that I can still hit my goal of working out all my muscles at least twice in a week. Below you’ll find the workouts that helped me achieve and maintain a lean-muscle build. Working out this way has had a profound impact on my everyday life (I’m all-around stronger and leaner) and especially when I play sports: running is easier, skating is easier, and I have greater endurance. If you’re looking to change up your workouts give this a try for 4-6 weeks.

* Of note, the groupings are super-sets: I do Set 1 of all the exercises in a group, then Set 2, then move onto the next group and so on. Set 1 is meant to promote muscle endurance so I pick up a lighter weight to max out at 20 reps, whereas Set 2 focuses on muscle strength so I pick up a heavier weight to max out at 10 reps. My goal is to not take any breaks (or as short as possible when I do) between exercises and I can usually finish each workout in about 60 minutes.

Day 1 – Chest / Back / Triceps / Core

Group Exercise Set 1 Set 2
1 Cardio warm-up (3 mins)
2 Decline chest press 20 10
2 Decline chest flyes (or overhead cable cross) 20 10
2 Abs – Z-sits 10 10
3 Incline chest press 20 10
3 Incline chest flyes (or underhand cable cross) 20 10
3 Abs – Dumbbell Side Bend (each side) 10 10
4 Flat bench press 20 10
4 Flat bench flyes (or butterfly machine) 20 10
4 Abs – Plate/Medicine Ball Twist 10 10
5 Wide-grip lat pulldowns 20 10
5 Shrugs 20 10
5 Back raises 10 10
6 Cable row (or bent over barbell row) 20 10
6 Bar/Dumbbell Upright Row 20 10
6 Abs – Plank (30 secs)
7 Close-grip lat pulldowns 20 10
7 Bent over dumbbell delt flyes 20 10
7 Abs – Side bridge (15 seconds each side)
8 Tricep Pushdowns 20 10
8 Abs – Reverse Crunches 40+ 40+
9 Tricep Extensions 20 10
9 Abs – Crunches 40+ 40+
10 Skullcrushers 20 10
11 Stretching (3 to 5 mins)

Day 2 – Legs / Shoulders / Biceps / Forearms / Core

Group Exercise Set 1 Set 2
1 Cardio warm-up (3 mins)
2 Squats 20 10
2 Calf raises 20 10
3 Deadlifts 20 10
3 Calf press 20 10
4 Leg extensions 20 10
4 Leg curls 20 10
4 Abs – Plank (30 sec)
5 Dumbbell jumping squats 20 10
5 Kettlebell swings 20 10
5 Abs – Z-sits 10 10
6 Dumbbell Arnold press 20 10
6 Dumbbell lateral shoulder raise 20 10
6 Abs – Scissor kicks 10 10
7 Barbell behind-the-head shoulder press 20 10
7 Dumbbell front shoulder raise 20 10
7 Abs – Plank rotations 10 10
8 Dumbbell shoulder press 20 10
8 Dumbbell shoulder circle (swim motion each arm) 20 10
8 Abs – Seated leg tucks 10 10
9 Dumbbell hammer curls 20 10
9 Abs – Reverse Crunches 30+ 30+
10 Dumbbell side bicep curls 20 10
10 Abs – Crunches 30+ 30+
11 Barbell bicep curl 20 10
11 Dumbbell forearm curls (interior and anterior) 20 10
12 Stretching (3 to 5 mins)

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