{"id":16994,"date":"2023-07-08T13:03:20","date_gmt":"2023-07-08T17:03:20","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=16994"},"modified":"2023-07-08T13:03:29","modified_gmt":"2023-07-08T17:03:29","slug":"2-day-workout-split-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/2-day-workout-split-with-pdf","title":{"rendered":"2 Day Workout Split for Busy People (Download PDF)"},"content":{"rendered":"\n<p>I&#8217;ve created a 2 day workout split for those who want to be strong and look muscular but hardly get time to hit the gym. <\/p>\n\n\n\n<p>This program is easy to follow and effective. It involves exercises for every muscle group, allowing you to <a href=\"https:\/\/thefitnessphantom.com\/8-week-full-body-workout-plan-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"12594\" rel=\"noreferrer noopener\">train your entire body<\/a> in only two days.<\/p>\n\n\n\n<p>Whether you&#8217;re starting or working out for a while, you can follow this routine to work on improving your fitness.<\/p>\n\n\n\n<p>Men and women can both follow this regime.<\/p>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"rz6vgdXN\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-01-07T11:08:16.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Best Gym Workout.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"This video includes some classic gym exercises that increase strength and mass. \" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/rz6vgdXN-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/rz6vgdXN.mp4\" \/>\n\t<\/div>\n\n\n\n\n<p><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Ultimate 2 Day Workout Split to Get Going<\/strong><\/h2>\n\n\n\n<p>From beginners to intermediates, I&#8217;ve shared three different examples of 2 day split workout routines in this article.<\/p>\n\n\n\n<p>Whether you want to build or sustain your strength and mass, you can follow one of the programs.<\/p>\n\n\n\n<p>You can also follow each routine week by week if you want variety in your training.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Example 1 &#8211; Upper\/Lower Hybrid Split Superset Workout<\/h3>\n\n\n\n<p>During this program, you&#8217;ll <a href=\"https:\/\/thefitnessphantom.com\/4-day-upper-lower-split-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"15820\" rel=\"noreferrer noopener\">perform a combination of upper and lower body<\/a> exercises on each training day through the superset method.<\/p>\n\n\n\n<p>The <a href=\"https:\/\/thefitnessphantom.com\/3-day-superset-workout-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13126\" rel=\"noreferrer noopener\">superset training<\/a> involves performing two exercises in a row that target the antagonist&#8217;s muscles. It is an excellent way to get more work done in less time. <\/p>\n\n\n\n<p>However, it can be challenging for those who are lifting for the first time. In this case, you should follow a standard rep-set method.<\/p>\n\n\n\n<p>Here&#8217;s the two day split workout schedule:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 \u2013 Back, Shoulder, Glutes, and Core<\/li>\n\n\n\n<li>Day 2 \u2013 Legs, Chest, and Arms<\/li>\n\n\n\n<li>Any two days of the week.<\/li>\n<\/ul>\n\n\n\n<p><strong>Other information:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Workout Level: Intermediate<\/li>\n\n\n\n<li>Target Gender: Male and Female<\/li>\n\n\n\n<li>Duration\/Session: 60-90 minutes<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 \u2013 Back, Shoulder, Glutes, and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest b\/w sets<\/th><\/tr><\/thead><tbody><tr><td>Pull-up + Overhead Press<\/td><td>2<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td>Front Lat Pulldown + Lateral Raises<\/td><td>2<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td>Seated Cable Rowing + <a href=\"https:\/\/www.youtube.com\/watch?v=hNP_Dy7DYCU\" target=\"_blank\" rel=\"noreferrer noopener\">Long Leg March<\/a><\/td><td>2<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td>Reverse Pec Deck Fly + Hip Thrust<\/td><td>2<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td>Shrug + Hanging  Knee Raises<\/td><td>2<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=qyM7NdixJzI\" target=\"_blank\" rel=\"noreferrer noopener\">Wood Chop<\/a> + Plank (Optional)<\/td><td>2<\/td><td>10\/1-min<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 \u2013 Legs, Chest, and Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest b\/w sets<\/th><\/tr><\/thead><tbody><tr><td>DB Front Squat + SM Bench Press<\/td><td>2<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td>DB Lunges + Incline DB Bench Press<\/td><td>2<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">Romanian DL<\/a> + Pec Deck Fly<\/td><td>2<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td>Leg Curl + Triceps Pushdown<\/td><td>2<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td>Calf Raises + <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-bicep-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"500\" rel=\"noreferrer noopener\">Any Biceps Curl<\/a><\/td><td>2<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Example 2 &#8211; Push Pull Split Workout for Beginners<\/h3>\n\n\n\n<p>This split workout involves performing the <a href=\"https:\/\/thefitnessphantom.com\/4-day-push-pull-workout-routine\" target=\"_blank\" rel=\"noreferrer noopener\">push and pull workout<\/a> on separate days.<\/p>\n\n\n\n<p>Generally, the push workout includes the <a href=\"https:\/\/thefitnessphantom.com\/10-week-chest-workout-routine-with-pdf\" data-type=\"post\" data-id=\"10895\" target=\"_blank\" rel=\"noreferrer noopener\">training of the chest<\/a>, shoulder, quads, glutes, and triceps. And the pull workout includes back, biceps, posterior delt, and <a href=\"https:\/\/thefitnessphantom.com\/single-leg-hamstring-exercises\" data-type=\"post\" data-id=\"11217\" target=\"_blank\" rel=\"noreferrer noopener\">hamstring exercises<\/a>.<\/p>\n\n\n\n<p>Here&#8217;s the schedule of the 2 day push pull split:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 &#8211; Push Workout (Chest, shoulder, quads, glutes, and triceps)<\/li>\n\n\n\n<li>Day 2 &#8211; Pull Workout (Back, biceps, posterior delt, and hamstring)<\/li>\n<\/ul>\n\n\n\n<p><strong>Other information:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Workout Level: Beginner<\/li>\n\n\n\n<li>Target Gender: Male and Female<\/li>\n\n\n\n<li>Duration\/Session: 45-60 minutes<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"1200\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/2-Day-Push-Pull-Split-Workout-for-Beginners.jpg\" alt=\"2 Day Push Pull Split Workout for Beginners\" class=\"wp-image-17016\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/2-Day-Push-Pull-Split-Workout-for-Beginners.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/2-Day-Push-Pull-Split-Workout-for-Beginners-300x300.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/2-Day-Push-Pull-Split-Workout-for-Beginners-150x150.jpg 150w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/2-Day-Push-Pull-Split-Workout-for-Beginners-768x768.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Push Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest b\/w sets<\/th><\/tr><\/thead><tbody><tr><td>Machine Leg Press<\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>2<\/td><td>10-15<\/td><td>90-sec<\/td><\/tr><tr><td>Lateral Delt Raises<\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>2<\/td><td>10-15<\/td><td>90-sec<\/td><\/tr><tr><td>Glute Bridge<\/td><td>2<\/td><td>10-15<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Pull Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest b\/w sets<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>2<\/td><td>10-15<\/td><td>90-sec<\/td><\/tr><tr><td>Reverse Peck Deck Fly<\/td><td>2<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Preacher\/Cable Curl<\/td><td>2<\/td><td>10-15<\/td><td>90-sec<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>3<\/td><td>10-15<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Example 3 &#8211; Full Body Workout<\/h3>\n\n\n\n<p>The <a href=\"https:\/\/thefitnessphantom.com\/30-minute-full-body-workout-at-gym-with-pdf\" data-type=\"post\" data-id=\"13434\" target=\"_blank\" rel=\"noreferrer noopener\">full body workout<\/a> involves the exercises of almost every large muscle group within each session. <\/p>\n\n\n\n<p>It is an excellent way to get total body training in less time compared to the one or <a href=\"https:\/\/thefitnessphantom.com\/5-day-gym-workout-schedule-with-pdf\" data-type=\"post\" data-id=\"4505\" target=\"_blank\" rel=\"noreferrer noopener\">two-muscle group split routine<\/a>.<\/p>\n\n\n\n<p>If you have only two days to work out, I suggest you follow this plan.<\/p>\n\n\n\n<p><strong>Other information:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Workout Level: Intermediate<\/li>\n\n\n\n<li>Target Gender: Male and Female<\/li>\n\n\n\n<li>Duration\/Session: 45-60 minutes<\/li>\n\n\n\n<li>Goal: Build strength and mass and burn a good number of calories.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"1200\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/2-day-split-workout-routine-1.jpg\" alt=\"2 day split workout routine\" class=\"wp-image-17018\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/2-day-split-workout-routine-1.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/2-day-split-workout-routine-1-300x300.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/2-day-split-workout-routine-1-150x150.jpg 150w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/2-day-split-workout-routine-1-768x768.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest b\/w sets<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Front Squat<\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Military Press<\/td><td>3<\/td><td>10-15<\/td><td>90-sec<\/td><\/tr><tr><td>Peck Deck Fly<\/td><td>3<\/td><td>10-15<\/td><td>90-sec<\/td><\/tr><tr><td>Triceps Pushdown<\/td><td>1<\/td><td>15-20<\/td><td>1-min<\/td><\/tr><tr><td>Barbell Curl<\/td><td>1<\/td><td>15-20<\/td><td>1-min<\/td><\/tr><tr><td>High to Low Cable Chop<\/td><td>2<\/td><td>10\/side<\/td><td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest b\/w sets<\/th><\/tr><\/thead><tbody><tr><td>Front Lunges<\/td><td>2<\/td><td>10\/leg<\/td><td>1-min<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Flat DB Bench Press<\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Lateral Delt Raises<\/td><td>2<\/td><td>10-15<\/td><td>90-sec<\/td><\/tr><tr><td>Rear Delt Raises<\/td><td>2<\/td><td>10-15<\/td><td>90-sec<\/td><\/tr><tr><td>DB Romanian Deadlift<\/td><td>3<\/td><td>6-10<\/td><td>2-min<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>2<\/td><td>10-15<\/td><td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The 2 Day Split Workout Routine PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-6f5f4256-de38-47f0-ae1a-9eddfd822c51\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/2-Day-Split-Workout-Program.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">2-Day-Split-Workout-Program<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/2-Day-Split-Workout-Program.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-6f5f4256-de38-47f0-ae1a-9eddfd822c51\" download>Download<\/a><\/div>\n\n\n\n<p><br><strong>Note: <\/strong>You can include or replace as many exercises as you want if you feel those are better than (for you) what is outlined above.<\/p>\n\n\n\n<p><strong>Workout Routines to Follow Next:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/3-day-gym-workout-routine\" target=\"_blank\" rel=\"noreferrer noopener\">The Ultimate 3 Day Gym Workout Routine<\/a><\/li>\n<\/ul>\n\n\n\n<p>If you want to lose weight, you can follow this <a href=\"https:\/\/thefitnessphantom.com\/2-hour-cardio-and-strength-workout-plan-pdf\" data-type=\"post\" data-id=\"5739\" target=\"_blank\" rel=\"noreferrer noopener\">2-hour strength and cardio workout program <\/a>twice a week.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve created a 2 day workout split for those who want to be strong and look muscular but hardly get time to hit the gym. This program is easy to follow and effective. It involves exercises for every muscle group, allowing you to train your entire body in only two days. Whether you&#8217;re starting or &#8230; <a title=\"2 Day Workout Split for Busy People (Download PDF)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/2-day-workout-split-with-pdf\" aria-label=\"Read more about 2 Day Workout Split for Busy People (Download PDF)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":17015,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[460,381],"class_list":["post-16994","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-gym-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16994","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=16994"}],"version-history":[{"count":21,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16994\/revisions"}],"predecessor-version":[{"id":17021,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16994\/revisions\/17021"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/17015"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=16994"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=16994"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=16994"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}