2 day workout split
Two days a week isn't a compromise, it's a normal start. What matters is that every muscle gets work and the weight slowly goes up.
Who it's for
For beginners, people with a packed schedule and anyone coming back after a break. Two sessions with two or three days between them are enough to grow in the first months, and easy to recover from. If you've trained for years, two days will hold your shape, but there's too little volume for steady progress.
1Full Body — 2 Days Program in the bot
For anyone with two free evenings a week. Every workout hits the whole body, so missing one doesn't leave a muscle group untouched for two weeks. Two days is thin, but it works — three will be better once you've got the time.
The week, day by day
| Day | Workout |
|---|---|
| Mon | Full Body — A |
| Tue | rest |
| Wed | rest |
| Thu | Full Body — B |
| Fri | rest |
| Sat | rest |
| Sun | rest |
Sets per muscle per week
| Muscle | Sets a week |
|---|---|
| Chest | 6 |
| Back | 6 |
| Shoulders | 6 |
| Side delts | 3 |
| Rear delts | 0 |
| Biceps | 2 |
| Triceps | 3 |
| Quads | 3 |
| Hamstrings | 3 |
| Glutes | 0 |
| Calves | 0 |
| Abs | 6 |
2Upper / Lower Program in the bot
Body splits into upper and lower, each trained twice a week. More volume per group than full body, easier to recover from than a daily split. Only got two evenings? Run the same two days once a week instead.
The week, day by day
| Day | Workout |
|---|---|
| Mon | Upper |
| Tue | rest |
| Wed | rest |
| Thu | Lower |
| Fri | rest |
| Sat | rest |
| Sun | rest |
Sets per muscle per week
| Muscle | Sets a week |
|---|---|
| Chest | 4 |
| Back | 7 |
| Shoulders | 3 |
| Side delts | 0 |
| Rear delts | 0 |
| Biceps | 3 |
| Triceps | 3 |
| Quads | 7 |
| Hamstrings | 6 |
| Glutes | 0 |
| Calves | 4 |
| Abs | 3 |
I count working sets from the program's schemes with the same rule the diary uses: a set goes in full to the exercise's muscle, and a deadlift set is split half to the back and half to the hamstrings and glutes. Muscles that only assist (triceps in a press) aren't counted. Volume targets are in the sets-per-week guide, and you can check your own plan with the volume calculator.
How to choose
If you're a beginner, take full body for two days: every muscle works twice a week, and missing a day doesn't wipe out the week. "Upper / Lower" once each gives more sets per workout, but each muscle works once a week — an option for people who like splits and will move to four days soon.
Either way, space the days two or three days apart: Monday and Thursday, Tuesday and Friday. Two days in a row followed by five days off works worse.
How to progress
Any program works as long as the load keeps going up. The simplest way is double progression: in a "3×8–12" scheme, push the reps to 12 on every set, then add weight and start again at 8. Heavy compounds for 3–6 reps grow by weight: 2.5 kg at a time on presses and 5 kg on squats and pulls, while it keeps working.
When the weight stalls for 2–3 weeks, don't scrap the program — check sleep, food and technique first, then take a deload. More in the progressive overload guide. If you log your sets, I suggest a target for each one from your last workout.
Take a program into your diary and start with day one — in the bot it's under Programs → Ready-made programs → Add it. The days land in your diary, and at every workout I'll suggest the weight from last time.
Prefer Telegram? Open the bot — same diary.