2 Day Split Workout – The Complete Guide

BASE
Day 1: Upper Day 2: Lower
Bench Press (Dumbbell) 3 sets of 8 to 12 reps Squat (Barbell) 3 sets of 6 to 10 reps
Bent Over Row (Barbell) 3 sets of 6 to 10 reps Romanian Deadli� (Dumbbell) 3 sets of 8 to 12 reps
Seated Shoulder Press (Machine) 3 sets of 10 to 15 reps Lunge (Dumbbell) 3 sets of 16 to 30 reps (total)
Lat Pulldown (Cable) 3 sets of 12 to 15 reps Lying Leg Curl (Machine) 3 sets of 12 to 15 reps
Cable Fly Crossover 3 sets of 15 to 20 reps Single Leg Hip Thrust 3 sets of 6 to 15 reps (per leg)
Lateral Raise (Dumbbell) 2-3 sets of 15 to 20 reps Leg Extension (Machine) 3 sets of 15 to 20 reps
Concentra�on Curl 2 sets of 12 to 20 reps Seated Calf Raise 3 sets of 10 to 20 reps
Triceps Rope Pushdown 2 sets of 12 to 20 reps

PUSH/PULL
Day 1: Push Day 2: Pull
Overhead Press (Barbell) 3 sets of 6 to 10 reps Pull Up 3 sets of 5 to 15 reps
Incline Bench Press (Dumbbell) 3 sets of 8 to 12 reps Meadows Rows (Barbell) 3 sets of 8 to 10 reps (per side)
Chest Press (Machine) 3 sets of 10 to 15 reps Seated Row (Machine) 3 sets of 10 to 15 reps
Bu�erfly (Pec Deck) 3 sets of 15 to 20 reps Straight Arm Lat Pulldown (Cable) 3 sets of 15 to 20 reps
Plate Front Raise 2-3 sets of 12 to 20 reps Plate Curl 3 sets of 10 to 15 reps
Triceps Extension (Cable) 2-3 sets of 12 to 20 reps (per arm) Bicep Curl (Machine) 2-3 sets of 15 to 20 reps
Face Pull 3 sets of 15 to 25 reps
FULL BODY
Day 1: Full-body Day 2: Full-body
Squat (Barbell) 3 sets of 6 to 10 reps Overhead Press (Barbell) 3 sets of 6 to 10 reps
Incline Bench Press (Dumbbell) 3 sets of 8 to 12 reps Goblet Squat 3 sets of 8 to 12 reps
Bent Over Row (Barbell) 3 sets of 8 to 12 reps Pendlay Row (Barbell) 3 sets of 8 to 12 reps
Romanian Deadli� (Dumbbell) 3 sets of 10 to 12 reps Chest Press (Machine) 3 sets of 10 to 15 reps
Seated Shoulder Press (Machine) 2-3 sets of 10 to 15 reps Glute Ham Raise 3 sets of 8 to 15 reps
Leg Extension (Machine) 2-3 sets of 10 to 15 reps Lateral Raise (Dumbbell) 2-3 sets of 15 to 20 reps
Cable Fly Crossover 2-3 sets of 12 to 15 reps Triceps Rope Pushdown 2-3 sets of 12 to 20 reps
Seated Row (Machine) 2-3 sets of 12 to 15 reps Concentra�on Curl 2-3 sets of 12 to 20 reps
Single Leg Hip Thrust 2-3 sets of 6 to 15 reps (per leg) Face Pull 3 sets of 15 to 25 reps

HYPERTROPHY
Day 1: Hypertrophy Day 2: Hypertrophy
Chest Press (Machine) 3 sets of 10 to 15 reps Shoulder Press (Dumbbell) 3 sets of 10 to 12 reps
Bent Over Row (Barbell) 3 sets of 10 to 12 reps Bulgarian Split Squat 3 sets of 10 to 15 reps (per leg)
Leg Press (Machine) 3 sets of 10 to 15 reps Inverted Row 3 sets of 5 to 15 reps
Seated Shoulder Press (Machine) 3 sets of 10 to 15 reps Incline Chest Press (Machine) 3 sets of 12 to 15 reps
Glute Ham Raise 3 sets of 10 to 15 reps Lying Leg Curl (Machine) 3 sets of 12 to 15 reps
Chest Fly (Machine) 2-3 sets of 15 to 20 reps Lateral Raise (Dumbbell) 2-3 sets of 15 to 20 reps
Seated Row (Machine) 2-3 sets of 12 to 15 reps Triceps Rope Pushdown 2-3 sets of 12 to 20 reps
Leg Extension (Machine) 2-3 sets of 12 to 20 reps Bicep Curl (Machine) 2-3 sets of 12 to 20 reps
Standing Calf Raise (Machine) 2-3 sets of 15 to 20 reps Face Pull 3 sets of 15 to 25 reps

BODYWEIGHT
Day 1: Bodyweight Day 2: Bodyweight
Pull Up 3 sets of 5 to 15 reps Pike Pushup 3 sets of 8 to 20 reps
Push Up 3 sets of 5 to 25 reps Assisted Pistol Squat 3 sets of 5 to 15 reps (per leg)
Bulgarian Split Squat 3 sets of 5 to 20 reps (per leg) Chin Up 3 sets of 5 to 15 reps
Pike Pushup 3 sets of 5 to 15 reps Decline Push Up 3 sets of 5 to 20 reps
Single Leg Hip Thrust 3 sets of 6 to 15 reps (per leg) Nordic Hamstring Curls 2-3 sets of 5 to 15 reps
Inverted Row 2-3 sets of 5 to 20 reps Inverted Row 2-3 sets of 5 to 15 reps
Jump Squat 2-3 sets of 10 to 25 reps Bench Dip 2-3 sets of 8 to 20 reps
Single Leg Standing Calf Raise 2-3 sets of 15 to 30 reps (per leg)