{"id":18092,"date":"2023-08-25T16:57:28","date_gmt":"2023-08-25T20:57:28","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=18092"},"modified":"2023-08-25T16:57:33","modified_gmt":"2023-08-25T20:57:33","slug":"twice-a-day-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/twice-a-day-workout-routine-with-pdf","title":{"rendered":"The Best Twice a Day Workout Routine with PDF"},"content":{"rendered":"\n

Isn’t it best to divide your workout time into AM and PM instead of pushing too much in one session? If this sounds good to you, this article is for you.<\/p>\n\n\n\n

In this article, I’ll share the ultimate guide on working out twice daily, one session in the morning and the other in the evening.<\/p>\n\n\n\n

I’ve handed out multiple twice a day workout routines (with PDFs) in this guide\u2014one for muscle gain, one for weight loss, and one for training at home.<\/p>\n\n\n\n

Depending on your fitness goal and the place where you train, you can save one of the routines.<\/p>\n\n\n\n

Pros and Cons of Working Out Twice a Day<\/strong><\/h2>\n\n\n\n

Training two times a day can help you achieve faster gain or increase weight loss. However, it can be challenging and risky if you follow an unstructured workout program, consume a poor diet, and don’t let your muscles recover fully.<\/p>\n\n\n\n

I’ve outlined the pros and cons of working out twice a week; knowing them will help you decide whether you should do it or not.<\/p>\n\n\n\n

Pros of Double Sessions Workout<\/h3>\n\n\n\n

1. Splitting Benefits<\/strong><\/h4>\n\n\n\n

You can split your training into two sessions for different muscle groups. It will help you train more efficiently and enhance muscle growth, strength, and endurance.<\/p>\n\n\n\n

2. Promote Hypertrophy<\/strong><\/h4>\n\n\n\n

When you exercise in the morning and evening, you’ll have the option to train your muscles two to three times a week. A small study has shown that training muscles two to three times weekly can increase muscular hypertrophy and build a sizeable physique.1<\/a><\/sup> Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy<\/a>: A Systematic Review and Meta-Analysis. Sports Med<\/em>. 2016;46(11):1689-1697. doi:10.1007\/s40279-016-0543-8<\/span><\/p>\n\n\n\n

3. Better Cardiovascular Fitness<\/strong><\/h4>\n\n\n\n

When you split cardio and weight training<\/a> into separate sessions, you perform better in each session. The cardio workout enhances aerobic capacity, while weight training boosts your anaerobic fitness. The<\/a> combination of these workouts helps develop cardiovascular health and improve body composition.2<\/a><\/sup> Ho SS, Dhaliwal SS, Hills AP, Pal S. The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial<\/a>.\u00a0BMC Public Health<\/em>. 2012;12:704. Published 2012 Aug 28. doi:10.1186\/1471-2458-12-704<\/span><\/p>\n\n\n\n

4. Help You Work on Different Fitness Goals<\/strong><\/h4>\n\n\n\n

Some people love to enhance their overall fitness by combining various workouts, such as calisthenics, cardio, weight training, and plyometrics. So, a twice-a-day workout schedule can be great for them as they can dedicate one session to each training.<\/p>\n\n\n\n

Cons of Exercising Two Times a Day<\/strong><\/h3>\n\n\n\n

1. Time-Consuming<\/strong><\/h4>\n\n\n\n

Training twice a day can be time-consuming, especially if you train in the gym, which is slightly far from your house.<\/p>\n\n\n\n

2. Complexity<\/strong><\/h4>\n\n\n\n

Designing a two-session workout plan can be complex as it requires including a variety of exercises that target the different muscle groups.<\/p>\n\n\n\n

3. Inadequate Recovery and Risk of Injuries<\/strong><\/h4>\n\n\n\n

When you exercise two times a day, there is a chance of inadequate recovery, which can lead to negative performance and a higher risk of injuries.<\/p>\n\n\n\n

4. Needed More Attention on Nutrition<\/strong><\/h4>\n\n\n\n

Engaging in multiple workouts a day increases energy expenditure, so you’ll have to concentrate on your macros highly, or else you won’t achieve the desired results.<\/p>\n\n\n\n

Twice a Day Workout Routine for Mass Gain (Example 1-2)<\/strong><\/h2>\n\n\n\n
\"workout<\/figure>\n\n\n\n

A well-structured workout routine is necessary when you train two times a day. A routine that includes a variety of exercises, focuses on each muscle, and won’t make you over-exhausted. <\/p>\n\n\n\n

Designing a workout routine that fits every individual goal isn’t possible, but I’ve created two examples of twice a day workout routines to build muscle: one for gym goers and the other for those who train at home with body weight, bands, and dumbbells.<\/p>\n\n\n\n

You can download the one you need and adjust it according to your fitness level and goal.<\/p>\n\n\n\n

AM PM Muscle Gain Workout for Gym Goers<\/h3>\n\n\n\n

It is a three-day weekly schedule<\/a>. If you train six times a week, you can repeat this to train your entire muscle group twice weekly<\/a>.<\/p>\n\n\n\n

Day 1 (Morning- Cardio & Quad) and (Evening- Chest & Triceps)<\/strong><\/h4>\n\n\n\n

Morning – Cardio and Quad<\/strong><\/p>\n\n\n\n

Exercise<\/th>Activity<\/th>Rest b\/w set<\/th><\/tr><\/thead>
Treadmill<\/td>5-minute<\/td>1-min<\/td><\/tr>
Bicycling<\/td>5-minute<\/td>1-min<\/td><\/tr>
Front Squat<\/td>3 sets x 10-15 reps<\/td>2-min<\/td><\/tr>
Leg Press<\/td>3 sets x 10-15 reps<\/td>2-min<\/td><\/tr>
Leg Extension<\/td>3 sets x 10-15 reps<\/td>2-min<\/td><\/tr>
Plank<\/td>60-second<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Evening – Chest and Triceps<\/strong><\/p>\n\n\n\n

Exercise<\/th>Activity<\/th>Rest b\/w set<\/th><\/tr><\/thead>
Incline DB Bench Press<\/td>3 sets x 10-15 reps<\/td>2-min<\/td><\/tr>
Seated Pec Deck Fly<\/td>3 sets x 12-15 reps<\/td>2-min<\/td><\/tr>
Seated Cable Fly<\/a><\/td>3 sets x 10-12 reps<\/td>2-min<\/td><\/tr>
Incline DB French Press<\/a><\/td>3 sets x 10-12 reps<\/td>1-min<\/td><\/tr>
1-arm OH Cable Extension<\/td>3 sets x 10 reps\/arm<\/td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2: (AM – Hamstring, Glutes, & Calves) and (PM – Back and Biceps)<\/strong><\/h4>\n\n\n\n

Morning – Hamstring, Glutes, and Calves<\/strong><\/p>\n\n\n\n

Exercise<\/th>Activity<\/th>Rest b\/w set<\/th><\/tr><\/thead>
Bicycling<\/td>2-minute<\/td>1-min<\/td><\/tr>
Elliptical Cross Trainer<\/td>2-minute<\/td>1-min<\/td><\/tr>
DB Romanian Deadlift<\/td>3 sets x 8-10 reps<\/td>2-min<\/td><\/tr>
Seated Cable Curl<\/td>3 sets x 12-15 reps<\/td>2-min<\/td><\/tr>
Hip Thrust<\/td>3 sets x 10-12 reps<\/td>2-min<\/td><\/tr>
Calf Raises<\/td>3 sets x 12-15 reps<\/td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Evening – Back and Biceps<\/strong><\/p>\n\n\n\n

Exercise<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
V-grip Lat Pulldown<\/td>3 sets x 10-15 reps<\/td>2-min<\/td><\/tr>
Seated Cable Row<\/td>3 sets x 12-15 reps<\/td>2-min<\/td><\/tr>
Bent-over\/T-Bar Row<\/td>3 sets x 10-12 reps<\/td>2-min<\/td><\/tr>
Preacher Curl<\/td>3 sets x 10-12 reps<\/td>1-min<\/td><\/tr>
Hammer Curl<\/td>3 sets x 10 reps\/arm<\/td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 3<\/strong>: (Morning – Cardio and Core) and (Evening – Shoulder<\/strong>)<\/h4>\n\n\n\n

Morning – Cardio, Abs, and Oblique<\/strong><\/p>\n\n\n\n

Exercise<\/th>Activity<\/th>Rest b\/w set<\/th><\/tr><\/thead>
Treadmill<\/td>5-minute<\/td>1-min<\/td><\/tr>
Bicycling<\/td>5-minute<\/td>1-min<\/td><\/tr>
Jumping Rope<\/td>5-minute<\/td>2-min<\/td><\/tr>
Battle Rope<\/td>5-minute<\/td>2-min<\/td><\/tr>
Hanging Knee Raises<\/td>3 sets x 10 reps<\/td>45-sec<\/td><\/tr>
Cable Woodchop<\/td>2 sets x 10 reps<\/td>45-sec<\/td><\/tr>
Decline Bench Crunches<\/td>3 sets x 10 reps<\/td>45-sec<\/td><\/tr>
Plank<\/td>2 sets x 1-min<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Evening – Shoulder<\/strong><\/p>\n\n\n\n

Exercise<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
Dumbbell Overhead Press<\/td>3 sets x 10-15 reps<\/td>2-min<\/td><\/tr>
Cable Lateral Delt Raises<\/td>3 sets x 12-15 reps<\/td>2-min<\/td><\/tr>
Rear Delt Raise\/Machine Fly<\/td>3 sets x 10-12 reps<\/td>2-min<\/td><\/tr>
Facepull\/Rear Delt Row<\/a><\/td>3 sets x 10-12 reps<\/td>1-min<\/td><\/tr>
Hammer Curl<\/td>3 sets x 10 reps\/arm<\/td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Morning and Evening Workouts to Build Muscle at Home<\/h3>\n\n\n\n

People who train at home using the body weight, dumbbells, and resistance bands can also follow this program to build muscle.<\/p>\n\n\n\n

This routine is for those who aim to achieve a specific fitness goal (especially musclebuilding) in a limited time.<\/p>\n\n\n\n

Monday – Legs and Chest<\/strong><\/h4>\n\n\n\n

Perform three sets of 10 to 15 reps with 1 to 2 minutes of rest between them.<\/p>\n\n\n\n

Morning (Legs)<\/th>Evening (Chest)<\/th><\/tr><\/thead>
DB Front Squat<\/td>Resistance Band Pushups<\/a><\/td><\/tr>
Front Lunges<\/td>Flat Bench Press<\/td><\/tr>
Romanian Deadlift<\/td>Incline DB Fly<\/td><\/tr>
Prone Leg Curl<\/a><\/td>Banded Upward Fly<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Tuesday – Core and Back<\/strong><\/h4>\n\n\n\n

Shoot for three sets of 10 to 12 reps with 1 to 2 minutes of rest.<\/p>\n\n\n\n

Morning (Core)<\/th>Evening (Back)<\/th><\/tr><\/thead>
Low-to-High Chop<\/td>Banded Pulldown<\/td><\/tr>
DB Reverse Crunches<\/td>DB Bent-over Row <\/td><\/tr>
Plank Dumbbell Drag<\/td>One-arm DB Row<\/td><\/tr>
Straight-arm Crunches<\/td>Seated Band Row<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Wednesday – Shoulder and Arms<\/strong><\/h4>\n\n\n\n

Aim for three sets of 10 to 12 reps with 1 to 2 minutes of rest.<\/p>\n\n\n\n

Morning (Shoulder<\/strong>)<\/th>Evening (Arms<\/strong>)<\/th><\/tr><\/thead>
Overhead DB Press<\/td>French Press<\/td><\/tr>
Lateral Delt Raise<\/td>1-arm Band OH Extension<\/td><\/tr>
Banded Pull Apart<\/td>Overhand Grip Curl<\/td><\/tr>
Banded Shrug<\/td>Hammer Curl<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Friday – Legs, Chest, and Core<\/strong><\/h4>\n\n\n\n

Legs Workout: 3 sets x 10-12 reps<\/p>\n\n\n\n

Chest and Abs: Three sets of 8-12 reps (superset).<\/p>\n\n\n\n

Morning (Legs)<\/th>Evening (Chest & Abs Superset)<\/th><\/tr><\/thead>
DB Pop Squat<\/td>Incline Bench Press + Banded Chop<\/td><\/tr>
Reverse Lunges<\/td>Incline DB Fly + Reverse Crunches<\/td><\/tr>
Step-up<\/td>Banded Pushup + Russian Twist<\/td><\/tr>
Leaning 1-leg Calf Raise<\/a><\/td>Front and Side Plank (1 min & 30 sec)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Saturday – Back and Shoulder<\/strong><\/h4>\n\n\n\n
Morning (Back)<\/th>Evening (Shoulder)<\/th><\/tr><\/thead>
Deadlift<\/td>DB\/Band Front Raises<\/td><\/tr>
45-degree Incline DB Row<\/td>DB\/Band Side Raises<\/td><\/tr>
One-arm DB Row<\/td>DB\/Band Rear Delt Raises<\/td><\/tr>
Banded Superman Pull<\/td>DB\/Band Shrug<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Twice a Day Workout Plan for Weight Loss (Example 3)<\/strong><\/h2>\n\n\n\n

Monday – Cardio and Upper Body Strength Workout<\/strong><\/h4>\n\n\n\n
Morning (Cardio)<\/th>Evening (Upper Body)<\/th><\/tr><\/thead>
15-minute Treadmill<\/td>Incline DB Bench Press (3 x 12 reps)<\/td><\/tr>
5-minute Bicycle<\/td>Overhead Press (3 x 12 reps)<\/td><\/tr>
5-minute Elliptical<\/td>Narrow Lat Pulldown (3 x 12 reps)<\/td><\/tr>
5-min Battle Rope<\/td>Rack-Pull\/Off Blocks DL (3 x 10 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Tuesday – Core Workout and Lower Body Strength Training<\/strong><\/h4>\n\n\n\n

Instructions:<\/strong> Perform abs exercises into circuit and resistance training with a standard rep-set scheme.<\/p>\n\n\n\n

Morning (Cardio)<\/th>Evening (Lower Body)<\/th><\/tr><\/thead>
15 Kneeling Cable Crunches<\/td>DB\/Bar Front Squat<\/td><\/tr>
20 Cable Woodchop (10\/side)<\/td>Leg Press<\/td><\/tr>
10 Bosu Ball Crunches<\/td>Leg Curl<\/td><\/tr>
10 Hanging Knee Raises<\/td>Calf Raises<\/td><\/tr>
Three Rounds<\/td>3 sets x 10-15 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Wednesday – Cardio and Upper Body Strength Workout<\/strong><\/h4>\n\n\n\n
Morning (Cardio)<\/th>Evening (Upper Body)<\/th><\/tr><\/thead>
15-minute Treadmill<\/td>Seated Cable Rowing (3 x 12 reps)<\/td><\/tr>
5-minute Bicycle<\/td>Pec Deck Fly (3 x 12 reps)<\/td><\/tr>
5-minute Elliptical<\/td>Lateral Delt Raises (3 x 12 reps)<\/td><\/tr>
5-min Battle Rope<\/td>Weighted Farmers Walk (3 x 20 steps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Friday – Core Workout and Lower Body Weight Training<\/strong><\/strong><\/h4>\n\n\n\n

Instructions:<\/strong> Perform abs exercises into circuit and resistance training with a standard rep-set scheme.<\/p>\n\n\n\n

Morning (Cardio)<\/th>Evening (Lower Body)<\/th><\/tr><\/thead>
15 Kneeling Cable Crunches<\/td>Front Lunges<\/td><\/tr>
20 Cable Woodchop (10\/side)<\/td>Hack Squat<\/td><\/tr>
10 Bosu Ball Crunches<\/td>DB Romanian DL<\/td><\/tr>
10 Hanging Knee Raises<\/td>Hip Thrust\/Glute Bridge<\/td><\/tr>
Three Rounds<\/td>3 sets x 10-15 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Wednesday – Cardio and Upper Body Resistance Training<\/strong><\/h4>\n\n\n\n
Morning (Cardio)<\/th>Evening (Upper Body)<\/th><\/tr><\/thead>
15-minute Treadmill<\/td>Landmine Press (3 x 12 reps)<\/td><\/tr>
5-minute Bicycle<\/td>T-Bar\/Machine Row (3 x 12 reps)<\/td><\/tr>
5-minute Elliptical<\/td>Rear Delt Raise\/Row (3 x 12 reps)<\/td><\/tr>
5-min Battle Rope<\/td>Rope Pushdown (3 x 15 steps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Download The Twice a Day Workout Routine PDF<\/strong><\/h2>\n\n\n\n
Twice-a-day-workout-routine-to-build-muscle<\/a>Download<\/a><\/div>\n\n\n\n
Working-Out-Twice-a-Day-for-Fat-Loss<\/a>Download<\/a><\/div>\n

References<\/h3>