Two Body Parts a Day Workout Routine (with PDF)

Bodybuilding is all about developing every muscle group to its fullest potential. For that purpose, one has to train each muscle group adequately. However, people often get confused about which workout split they should follow to do so.

Numerous workout splits are popular in the current scene of fitness and bodybuilding. Out of all those, the two body parts a day workout split has stood the test of time. It has been followed by numerous bodybuilding fanatics in the past and is still considered an ideal workout split that facilitates both strength and size gains.

So what is so special about the two body parts a day workout routine? This post is going to answer that question in detail. Let’s proceed.

Two Body Parts a Day Workout Principles

If you want to train each of your muscle groups optimally, relying on a two body parts a day workout routine can be pretty beneficial to you. This is because such a kind of workout split allows you to train each of your muscle groups twice a week which results in greater muscle stimulation promoting more muscular growth.

When you train your muscles intensely, they take around 48-72 hours to completely recuperate themselves. Training them twice a week subjects them to an adequate stimulus that they need for growth. And that becomes possible when you follow two muscles a day workout routine.

Two Muscles a Day Workout Schedule

When you follow a conventional 2 muscles a day workout plan, you get to train your body 6-times a week. That further means that you train your entire body twice a week.

This exercise routine is quite suitable for those who are gym freaks and want to hit the gym every single day.

A typical two muscles a day workout split looks like the following:-

• Monday– Chest & Shoulders
• Tuesday– Back & Arms
• Wednesday– Legs & Abs
• Thursday– Chest & Shoulders
• Friday– Back & Arms
• Saturday– Legs & Abs
• Sunday– Rest

Two Body Parts a Day Workout Plan

By now you would have got a clear idea regarding what a two body parts a day workout program is all about. So let’s proceed to know more about it in detail. 

When you follow a ‘two body parts a day’ training routine, neither your muscles are subjected to overtraining nor do they get undertrained. It contributes positively towards enhancing both strength and size gains.

Well-known bodybuilders in the 60s and 70s who are still admired for their impeccable physical development often used to follow 2 muscles a day workout routine. Relying on this training approach stressed their muscles adequately which positively contributed to their unparalleled muscular development.

Even in the current times, many physique athletes prefer training two body parts a day. The reason is that it offers their muscle groups sufficient time for rest and recovery along with subjecting them to stress that facilitates growth.

A two body parts a day workout routine allows one to perform more sets for each muscle group in a week.

Training frequency plays a crucial role in facilitating muscular development. The more often you train a muscle group, the more growth stimulus it will be subjected to. By following a two body parts a day training program, you get to hit each muscle group twice a week. And that is why this training approach works wonders when it comes to muscle building.

We are sure that you must be willing to know about what a two body parts a day exercise routine looks like. So let’s have a look at it:-

Chest & shoulders

• Push-ups: 3 sets x 10-20 reps
• Bench press: 3 sets x 10, 8, 6 reps (heavyweight pyramid loading)
• Incline/Decline bench press: 3 sets x 10-15 reps
• Dumbbell flyes/cable crossovers/pec deck fly: 3 sets x 10-15 reps
• Military press: 3 sets x 10, 8, 6 reps
• Arnold press: 3 sets x 10-15 reps
• Front/lateral/rear raise: 2 sets x 10-15 reps & 1 drop set
• Dumbbell shrugs: 3 sets x 10-15 reps (heavyweight)

Back & Arms

• Pull-ups/Chin-ups: 3 sets x 10-20 reps
• Wide grip lat pulldowns: 3 sets x 10-15 reps
• Cable row: 3 sets x 10-15 reps
• Dumbbell row: 3 sets x 10-15 reps
• Barbell curl/Dumbbell Curl/Hammer Curl: 3 sets x 10, 8, 6 reps
• Preacher curl: 3 sets x 10-15 reps (negative training)
• Cable pushdowns: 2 sets x 10-15 reps & 1 drop set
• Cable overhead tricep extension: 2 sets x 10-15 reps & 1 AMRAP

Legs & Abs

• Squat/smith machine squat/hack squat/deadlift: 3 sets x 5-8 reps (heavyweight)
• Goblet Squat: 3 sets x 10-15 reps
• Standing lunges: 3 sets x 10-15 reps
• Leg Extension: 2 sets x 10-15 reps & 1 drop set
• Leg Curl: 2 sets x 10-15 reps & 1 drop set
• Decline crunch: 3 sets x 10-20 reps
• Incline leg raises: 3 sets x 10-20 reps
• Scissor kicks: 3 sets x 10-20 reps

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One of the best things about following two body parts a day workout routine is that it allows you to include a variety of exercises in your training program. When you train two body parts a day, you automatically get two training sessions for each muscle group. Hence, in each of the sessions, you can include different exercises to train the targeted muscle from different angles.

For example, when it comes to shoulder training, you can hit them with vertical presses like military presses, Arnold press, etc. in one training session and switch to performing front, lateral and rear raises in another training session. Such an approach will train your deltoids adequately.

So in the first training session for a certain muscle group, you can focus on performing heavy compound lifts for fewer reps and taking longer rest periods in between the sets. It will work on enhancing your strength levels.

On the contrary, in the second training session of that muscle group, you can prioritize performing isolation lifts with moderate weights. This in turn will fetch your muscles with hypertrophy gains.

Relying on two body parts a day workout routine also helps in developing the lagging muscle groups.

Two Body Parts a Day Workout Plan PDF

If you have little to no idea regarding how you should be structuring your exercise routine based on two body parts a day workout split, the following PDF is going to assist you well. You can even print it out and carry it to your gym.

To download the PDF of the two body parts a day workout plan, click below:-

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Final Words

So that brings us to the end of this post.  We expect that this post would have answered all your questions regarding the two body parts a day workout routine. It is one of the most used training splits which is still recommended by many elite fitness coaches to their clients.

So if you too want to train for both strength and size gains, you must give the two body parts a day workout routine a shot. Follow it at least for 3 months and it will surely fetch you the gains you have been striving for. Good Luck!!!