Conditioning: Strength a Two Day Split

This workout is ideal for people who are short on time and can only make the gym 2x per week or for those that can make 4 sessions you get to work the entire body twice.

  • Warm up with 5-10min on the CV machines
  • Include a full body mobility warm up
  • Complete 3-4 Sets on each exercise
  • Strength Focus on 3-6 reps
  • Hypertrophy Focus on 8-12 Reps
  • Rest 1-2 Mins between Sets
  • Record your weight
  • Once reaching upper rep range, progress to a heavier weight.
  • Swap any exercise for an equivalent that works the same muscle group
  • Use free weights rather than machines where possible

Option One Push/Pull

Day 1 Push

Day 2 Pull

Bench Press

Deadlift

Front Squat

Pull Ups

Leg Extension

Preacher Curl

Front Delt Raises

Front Row

Tricep Dip

Upright Row

Shoulder Press

Straight Arm Flyes

Option Two Push/Pull

Day 1 Push

Day 2 Pull

Bench Press

Deadlift

Back Squat

Lat Pull Downs

Leg Extension

Hammer Curls

Front Delt Raises

Front Row

Tricep Extension

Seated Row

Military Press

Dumbbell Flyes

Option Three Upper/Lower

Day 1 Upper

Day 2 Lower

Bench Press

Front Squat

Front Delt Raises

Leg Extension

Tricep Dip

Deadlift

Shoulder Press

Leg Curl

Pull Ups

Calf Raises

Hammer Curls

Front Lunges

Upright Row

Kettle Bell Squat

Two Day splits can be schedules as:

  • 4 days a week (1 day rest, 2 days on, 2 days rest)
  • 2 on, 1 off
  • every other day
  • 3 days a week
  • 2 days per week
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