Build strength and muscle mass with 2-day split workout plan!
- Goal: build strength and muscle mass
- Technical complexity: medium
- 2 – Day split
- Duration: about 60 – 90 minutes
- 4 times a week
If you have time to workout 4 days a week and you want to gain both strength and muscle, this workout plan is your choice.
This workout plan includes two strength workouts which are done for example on Monday and Tuesday followed by two hypertrophy workouts which are done for example on Thursday and Friday. This workout plan is made by Finnish bodybuilder Elasto.
Strength Workout “A”
- Squat 5×5 reps
- Bench Press 4×6 reps
- Dumbbell Shoulder Press 4×6 reps
- Barbell Lying Triceps Extension 3×6 reps
- Crunches 3 sets
Rest 3-5 minutes between sets, allowing yourself to be fully recovered before the next set. During Crunch sets, 1-2 minute intervals are enough.
Strength Workout “B”
- Deadlift 5×5 reps
- Added weight Pull Up 3×6 reps
- Dumbbell Bent Over Row 3×6 reps
- Dumbbell Curl 3×6 reps
- Barbell Rear Delt Row 2×6 reps
- Standing Calf Raise 4×6 reps
Rest 3-5 minutes between sets, allowing yourself to be fully recovered before the next set.
The progression of the strength training should go like this:
Let’s assume that your maximum squat set is: 5 x 5 x 120 kg / 265 lbs
Week 1: 5 x 5 x 105 kg / 230 lbs
Week 2: 5 x 5 x 110 kg / 240 lbs
Week 3: 5 x 5 x 115 kg / 255 lbs
Week 4: 5 x 5 x 120 kg / 265 lbs
Week 5: Lighter week (if needed)
Week 6: 5 x 5 x 107.5 kg / 235 lbs
Week 7: 5 x 5 x 112.5 kg / 245 lbs
Week 8: 5 x 5 x 117.5 kg / 260 lbs
Week 9: 5 x 5 x 122.5 kg / 270 lbs
Week 10: Lighter week (if needed)
Week 11: 5 x 5 x 110 kg / 240 lbs
…
etc.
Try to add 5 kg / 10 lbs of weight every time you workout until you reach your record set. After that, maintain a slightly lighter week if needed and then start the progression over again with slightly heavier weights.
The weeks in the beginning might feel easy but you will reach your limit at some point with this system as well. Your should be able to increase your lifting weight by 2.5 kg / 5 lbs after every 4 – 5 weeks resulting in a net gain increase of 30 kg / 65 lbs within the course of 1 year! (However, you shouldn’t follow this program for over three months just as much as you shouldn’t follow any other program for that long either.)
Hypertrophy Workout “A”
- Leg Press 3 x 8-15 reps
- Lever Leg Extension 3 x 8-15 reps
- Dumbbell Incline Bench Press 4 x 8-15 reps
- Dumbbell Lateral Raise 4 x 8-15 reps
- Cable Pushdown 3 x 8-15 reps
- Hanging Leg Raise 3 sets
Rest 2 minutes between sets.
Hypertrophy Workout “B”
- Lever Leg Curl 5 x 8-15 reps
- Cable Seated Row 3 x 8-15 reps
- Cable Front Pulldown 3 x 8-15 reps
- Barbell Curl 3 x 8-15 reps
- Dumbbell Lying Rear Lateral Raise 2 x 8-15 reps
- Seated Calf Raise 4 x 8-15 reps
Rest 2 minutes between sets.
The progression of the hypertrophy training should go like this:
For 4 weeks, your weight amount will remain the same, but every week you will increase your reps. After the forth week is over, you will increase your weight amount and decrease your reps. In other words, at the end of each 4-week-group, you are starting with a slightly heavier weight set which remains the same during the next 4-week-group. Once again, your new increased weight amount will remain the same, but every week you will increase your reps.
For example, leg press progression goes like this:
Week 1: 3 x 8 x 300 kg / 660 lbs
Week 2: 3 x 10 x 300 kg / 660 lbs
Week 3: 3 x 12 x 300 kg / 660 lbs
Week 4: 3 x 15 x 300 kg / 660 lbs
Week 5: 3 x 8 x 320 kg / 705 lbs
Week 6: 3 x 10 x 320 kg / 705 lbs
Week 7: 3 x 12 x 320 kg / 705 lbs
Week 8: 3 x 15 x 320 kg / 705 lbs
Week 9: 3 x 8 x 340 kg / 750 lbs
etc..
When using this specific workout plan, it’s extremely important to know the exact amount of weights to use and reps to do within each training day. Vague reps and goals get vague results. Download a workout journal below to help you keep track!
Need a training diary?
If you want to save your time and support this site, you can buy a training diary below (printable image and excel sheet). By using training diary, you can track your progress and maintain your motivation and you don’t need to remember the exercises by heart.
Training diary as an excel sheet and printable picture.
Training diaries as an excel sheets and printable pictures.
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Super Gains 6-Month Plan and all myworkoutplans.net training diaries bundle:
See my results with Super Gains plan below.
Looking for a different type of workout plan?
Source: http://www.pakkotoisto.com/treeni/53842-2-jakoinen-ohjelma/
