A perfect 2 – day split workout plan for complete beginners.
In this article you have step-by-step guide how to train and get results as a complete beginner.
- Goal: getting your muscles familiarized with training at a gym
- Technical complexity: easy (if using dumbbells when squatting)
- 2 – Day Split
- 2 times a week
- Workout duration: 35 – 45 minutes
Are you heading to a gym for the first time?
Well then pick this 2 -day split workout plan! In the beginning, 2 times a week at a gym is the ideal pace for getting your body used to the training. The exercises from this plan include very simple and basic full-body exercises which are perfect for beginners. If you haven’t really been exercising at all or if you are a senior citizen, then it is highly recommended that you start with this plan instead: 2 – Day Split Workout Plan Using Gym Machines >>
When selecting your weights, make sure that you can do 15 – 20 reps with a correct technique. For most people the correct weight is about 40% of your 1 rep maximum (This is how you calculate your one rep max>>). Using weights that are too heavy in conjunction with a poor technique may do more harm than good. When you can perform clean sets for 2 or 3 workouts in a row, you can add weights to that exercise.
Training Day 1. The Upper Body
- Bench Presss 3 x 15-20 reps – Chest, triceps, shoulders
- Dumbbell Shoulder Press 3 x 15-20 reps – Shoulders, triceps
- Barbell Lying Triceps Extension 3 x 15-20 reps – Triceps
- Cable Front Pull Down 3 x 15-20 reps – Lats, biceps, trapezius
- Barbell Bent Over Row 3 x 15-20 reps – Lats, biceps, trapezius
- Dumbbell Curl 2 x 15-20 reps – Biceps
Training Day 2. The Lower Body
- Squat 4 x 12-15 reps (Low weights – if barbell is too heavy, use dumbbells) – Glutes, quads
- Dumbbell Walking Lunge 3 x 12-15 reps / leg – Glutes, quads
- Dumbbell Straight Back Straight Leg Dead Lift 3 x 15-20 reps – Glutes, hamstrings
- Back Extensions 3 x 12-15 reps – Erector spiane, glutes, hamstrings
- Crunches 3 x 15-20 reps – Abs
- Dumbbell Side Bend 2 x 15-20 reps /side – Sides
Rest time between sets: 30 – 60 seconds (short rests make this workout plan very effective for muscle endurance and weight loss!)
Before each exercise, start with 1 – 2 brief sets as a warm-up. When warming up, use significantly lighter weights than you normally would use during your actual training.
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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