My 2-Day Training Split in Detail

In the last post, I briefly mentioned and previewed my new 2-day split. Here I want to break down in a little more detail what the split looks like and how it fits into a normal week.

No matter what type of split I use, they would all utilize an A and B type cycle. There would be a series of A routines and B routines to keep things interesting and to stave off boredom and complacency and would be rotated every two days.

A normal week would look like this:

Monday: A day 1
Tuesday: A day 2
Wednesday: B day 1
Thursday: B day 2
Friday: A day 1
Saturday: A day 2
Sunday: Rest

This type of frequency would allow me to be more flexible with unscheduled rest days. For example, if I needed a day off in the middle of the week it would be no big deal. Another training day of half the body would be right around the corner. In other words, I didn’t need to push back everything to make up for a missed day. Making up a workout could be quick and timely.

No matter where rest days fall, training the entire body can be made up in no time.

Supersets

Another major shift would be performing supersets. Not every gym is well-equipped for supersets (including mine), but I try to manage pairing exercises that are convenient for a busy gym.

I would superset chest and back together, superset shoulder exercises as well as arm movements. Leg training is a little more difficult due to the fact of monopolizing power racks, squat racks, barbells, and certain leg machines. So, the supersets I list for legs are during ideal, slow times at the gym.

The workout

Here is what the A and B routines look like:

Routine A
Day 1: 2-minute rest after each superset.
Superset: Incline barbell press with close-grip pull up 3 x 10-16
Superset: Flat dumbbell press with bent-over barbell row 3 x 10-16
Superset: Dumbbell side lateral raise with cable rear delt pull 3 x 10-20
Straight sets of dumbbell shrug 3 x 12

Day 2: 2-minute rest after each superset.
Superset: Lying triceps barbell extension with seated dumbbell curl 3 x 10-20
Superset: Standing calf raise with seated leg curl 2 x 10-16
Superset: Seated calf raise with dumbbell Romanian deadlift 2 x 10-16
Straight sets of leg extension 2 x 16-20
Straight sets of barbell back squat 3 x 10-16

Routine B

Day 1: 2-minute rest after each superset.
Superset: Incline dumbbell press with wide-grip pull up 3 x 10-16
Superset: Incline Hammer chest press with T-bar machine row 3 x 10-16
Superset: Cable side lateral raise with bent-over dumbbell lateral raise 3 x 10-20
Straight sets of dumbbell shrug 3 x 12

Day 2: 2-minute rest after each superset.
Superset: Cable triceps press down with barbell curl 3 x 10-20
Superset: Hack machine calf raise with barbell Romanian deadlift 2 x 10-16
Superset: Standing calf raise with seated leg curl 2 x 10-16
Straight sets of Bulgarian split squat 2 x 16-20
Straight sets of leg press 3 x 10-16

Pretty simple and straightforward. I’ll update you next on how things are going initially and any changes along the way.

Happy lifting!