The Best 2-Day Workout Split for Mass
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Date: 2022-04-12
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Comments and reviews: 9
Pedro
3: 28 2 day split - full body routine
4: 46 Day 1:
- Bench press: 4 x 6-8 (1 RIR)
- Squat: 4 x 6-8 (2)
- Weighted pull: 4 x 8-10 (0)
- Lateral raise / Ab wheel: 4 x 10-12 (0)
- Barbell curls / Dips: 4 x 10-12 (0)
5: 31 Day 2:
- Overhead press: 4 x 6-8 (0)
- Deadlift: 4 x 6-8 (2)
- Incline press / Incline DB rows: 4 x 8-10 (0)
- Hamstring curl / DB reverse flies: 3 x 10-12 (0)
- Calf raises / Hanging leg raises: 3 x 10-12 (0)
reply
3: 28 2 day split - full body routine
4: 46 Day 1:
- Bench press: 4 x 6-8 (1 RIR)
- Squat: 4 x 6-8 (2)
- Weighted pull: 4 x 8-10 (0)
- Lateral raise / Ab wheel: 4 x 10-12 (0)
- Barbell curls / Dips: 4 x 10-12 (0)
5: 31 Day 2:
- Overhead press: 4 x 6-8 (0)
- Deadlift: 4 x 6-8 (2)
- Incline press / Incline DB rows: 4 x 8-10 (0)
- Hamstring curl / DB reverse flies: 3 x 10-12 (0)
- Calf raises / Hanging leg raises: 3 x 10-12 (0)
reply
Joe
Day 1:
- BP 4x6-8 (1RIR)
- SQ 4x6-8 (2RIR)
- PU 4x8-10 (0RIR)
- Lateral raise/ab wheel SS 4x10-12 (0RIR)
- Barbell curl/dips SS 4x10-12 (0RIR)
Day2:
- OHP 4x6-8 (0RIR)
- DL 4x6-8 (2RIR)
- Incline DB Press/incline DB row SS 4x8-10 (0RIR)
- Hamstring curl/DB reverse fly SS 3x10-12 (0RIR)
- Calf raises/hanging leg raises SS 3x10-12 (0RIR)
reply
Day 1:
- BP 4x6-8 (1RIR)
- SQ 4x6-8 (2RIR)
- PU 4x8-10 (0RIR)
- Lateral raise/ab wheel SS 4x10-12 (0RIR)
- Barbell curl/dips SS 4x10-12 (0RIR)
Day2:
- OHP 4x6-8 (0RIR)
- DL 4x6-8 (2RIR)
- Incline DB Press/incline DB row SS 4x8-10 (0RIR)
- Hamstring curl/DB reverse fly SS 3x10-12 (0RIR)
- Calf raises/hanging leg raises SS 3x10-12 (0RIR)
reply
Sammy
I train upper body - lower body split each week.
Each workout is 3 exercises because my body doesn't respond to full body workouts or workouts longer than 3 exercises + i get bored from more than 3 exercises.
I love short and heavy workouts.
The other days i train my martial arts.
Works perfectly for me.
reply
I train upper body - lower body split each week.
Each workout is 3 exercises because my body doesn't respond to full body workouts or workouts longer than 3 exercises + i get bored from more than 3 exercises.
I love short and heavy workouts.
The other days i train my martial arts.
Works perfectly for me.
reply
ystar
One of the most efficient routines that I've seen. I definitely think you can make progress with 2 days a week. I do each workout in under an hour. This also gives you room to fill in 3 other days with cardio or another sport, and still have 2 days to recover.
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One of the most efficient routines that I've seen. I definitely think you can make progress with 2 days a week. I do each workout in under an hour. This also gives you room to fill in 3 other days with cardio or another sport, and still have 2 days to recover.
reply
Espen
Full body Workout 2 times per week works great. Recovery, sleep and motivation is much better and the energy towards lifting is fantastic. No fatigue, sleep problems, joint problems or loss of motivation.
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Full body Workout 2 times per week works great. Recovery, sleep and motivation is much better and the energy towards lifting is fantastic. No fatigue, sleep problems, joint problems or loss of motivation.
reply
MDcajun
What I have learned. I know why Baker Mayfield is not doing as good as he should in the NFL, he is spending all his time in these Videos and commercials and not studying film: )
reply
What I have learned. I know why Baker Mayfield is not doing as good as he should in the NFL, he is spending all his time in these Videos and commercials and not studying film: )
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Jeff
0: 38 bro this was literally me after I got my first job out of uni. Now I-ve lost nearly all my gains from the last 5 years - i pray to the lift gods every day
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0: 38 bro this was literally me after I got my first job out of uni. Now I-ve lost nearly all my gains from the last 5 years - i pray to the lift gods every day
reply
YouJitsu
With a busy schedule, keeping your food in check is very important. I meal prep on days im on the road. Before I did that I would eat like crap.
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With a busy schedule, keeping your food in check is very important. I meal prep on days im on the road. Before I did that I would eat like crap.
reply
tom
Question, if I follow this 2 day split. Can I do some home calisthenics workouts inbetween, pull ups, press ups, ab work. Or is this over training?
reply
Question, if I follow this 2 day split. Can I do some home calisthenics workouts inbetween, pull ups, press ups, ab work. Or is this over training?
reply
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