The Best 2 Day Workout Splits to Build Muscle and Strength

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

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-Kyle