2 - day split workout

2-Day Split Workout Plan For Beginners

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 press

Bench press

Dumbbell shoulder press

Dumbbell shoulder press

Barbell Lying Triceps Extensions

Barbell Lying Triceps Extensions

Cable front pulldown

Cable front pulldown

Bent over barbell row

Bent over barbell row

Dumbbell bicep curls

Dumbbell bicep curls

 

Training Day 2. The Lower Body

Barbell squat

Barbell squat

Dumbbell walking lunge

Dumbbell walking lunge

Dumbbell Straight leg deadlift

Dumbbell Straight leg deadlift

Back extensions

Back extensions

Crunches

Crunches

Dumbbell side bend

Dumbbell side bend

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.

2 Day Split Workout Plan for Beginners

Training diary as an excel sheet and printable picture.

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All myworkoutplans.net training diaries

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Interested in long term muscle building plan also? Consider the bundle below.

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?