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2-Day Split Workout For Building Muscle And Weight Loss

Many people think that they cannot get in shape without strength training. Some believe that the only way to lose weight or build muscle is by lifting weight every day in the gym. The reality is that these are assumptions which happen to be inaccurate. You can tone up, shed pounds, and build muscle outside the gym and without equipment. All you need is an effective workout plan.

This article will provide an effective 2-day split workout plan for muscle development and weight loss. It targets the entire body with different muscle groups on different days. For example, your upper body muscles are the target of the first day, and the lower body muscles are the target of the second day. Please take a look at this plan and learn about its exercises, their effectiveness, and how to reap optimal benefits.

What Is A 2-Day Split Workout?

A 2-day split workout is a routine that involves two workout sessions per week, done on different days. In a nutshell, it is two workout sessions on two different days each week. Typically, there should be a rest day between these two workout sessions and a three-day break during the week. Likewise, the workout sessions must target different muscle groups, meaning the workout sessions contain different exercises.

What Is The Best 2-Day Split Workout?

The best 2-day split workout routine is one that matches your goals. We all work out for different reasons, and so have different workout plans. Are you looking for a routine to perform for the very first time? Well, then pick a 2-day split workout for beginners. Are you looking for a regime to help you shed pounds? If so, pick a two-day split workout for weight loss.

The perfect plan is the one crafted to meet your goals. And as we said earlier, the best plan is one that has effective exercises. Each exercise must be simple to perform and target the intended muscle groups. Similarly, they must be safe to perform and have the correct technique (3).  

That said, when looking for such a workout plan, look for these key elements. If you have never exercised before, it is highly recommended that you talk to a fitness instructor to help you with this step.

Read More: The Best 6 Pack Ab Workout For Toning And Bodybuilding

The 2-Day Split Workout Description

We have discovered the two things most people struggle with, and that pushes them to exercise. The first one is weight gain, and the other is the need to increase muscle mass and size.

We have used this information to create a two-day split workout routine that helps meet these two goals. It means it has been designed for weight loss and increased muscle tone. It is, therefore, suited for those individuals wanting fat loss and muscle tone. Here are some key pointers about this routine:

  • Split

The routine has been split into two days, each targeting different muscle groups. The first day targets the upper body muscles, and the second one targets the lower body muscles (3). 

  • Weight Loss

As we have mentioned, this routine is suitable for anyone looking to shed pounds. Despite this, it has not been designed to promote rapid weight loss. Instead, it has been designed to promote healthy and steady weight loss while gaining lean muscle mass. Note that the rate at which you lose pounds or build muscle differs from person to person. This is because that speed is affected by your age, sex, height, activity level, and so forth.

  • Target Gender

The plan is suitable for both males and females. Although it has not specified the age limit, it is essential to talk to your doctor and healthcare provider to determine if it is the right choice. 

  • Equipment Required

This regime does not require any equipment as it concentrates on bodyweight exercises. This concept makes it suitable for beginners. Note that if it were to be performed by an individual in the intermediate or advanced fitness level, then tools like dumbbells would be required.

  • Intensity

We believe we have designed an intense workout plan to help meet these two goals. However, if you feel there is a need to increase the regime’s intensity, you can do so. All you have to do is increase either the reps or sets (1). We advise you only to make this decision after getting a go-ahead from your trainer.

  • Results

We believe this plan will bear fruits if performed consistently. In addition, we suggest you sneak in some cardio for two additional days each week for optimal results. Again, only make these changes if your trainer is on board with such a move. 

  • Rest

You are required to rest in between sets for a minute. Grab your water if you need to hydrate. The routine is designed for a one-day rest in between the two sessions. Do not extend the rest period by a day or two in between these cardio sessions.

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The Workout Schedule

Here is a look at the two-day workout schedule:

Day 1: Upper Body (1)

  • Bodyweight Triceps Extension

Target: Triceps, abs, and shoulders, Reps: 20, Sets: 1

  • Shoulder-Tap Planks

Target: Triceps, transverse abs, deltoids (shoulders) and side deltoids, Reps: 20 (on each shoulder), Sets: 1

  • Tricep Dips

Target: Triceps, pectoralis muscles and the rhomboid muscles of the back, Reps: 20, Sets: 1

  • Mountain Climbers

Target: Shoulders, triceps, core, quads, and hamstrings, Reps: 30, Sets: 1

  • Bear Crawls

Target: Shoulders, abdominal muscles and quads, Reps: 20, Sets: 1

  • Russian Twists

Target: Obliques, rectus and transverse abdominis, erector spinae, and hip flexors, Reps: 20 (on each side), Sets: 1

  • Pushups

Target: Pectorals (chest muscles), deltoids, triceps, abdominals, and serratus anterior (muscles directly under your armpit), Reps: 15, Sets: 2

  • Inchworm

Target: Arms, upper and lower back chest, and abs, Reps: 20, Sets: 1

  • Flutter Kicks

Target: Lower abdominals, hip flexors, quads, and glutes, Reps: 20 (on each leg), Sets: 1

Day 2: Lower Body (2)

  • Burpees

Target: Hamstrings, calves, quads, obliques, triceps, abs, and deltoids, Reps: 15, Sets: 2

  • Bodyweight Squats

Target: Quads, calves, glutes, hamstrings, and abdominals, Reps: 30, Sets: 1

  • Squat Jumps

Target: Glutes, hips, quads, and hamstrings, Reps: 20, Sets: 1

  • Lunges

Target: Calves, hamstrings, quads, glutes, abdominal and back muscles, Reps: 20 (on each leg), Sets: 1

  • Reverse Lunges With Knee Lifts

Target: Quads, calves, hamstrings, glutes, and core, Reps: 20 (on each leg), Sets: 1

  • Glute Bridges

Target: Glutes, hamstrings, abs, and lower back, Reps: 20, Sets: 1

  • Calf Raises With A Sumo Squat

Target: Calves, inner thighs, glutes, quads, hips, and hamstrings, Reps: 30, Sets: 1

  • Hip Thrusts

Target: Glutes, quads, hip adductors, hamstrings, and core, Reps: 30, Sets: 1

  • Donkey Kicks

Target: Glutes, core and shoulder muscles, Reps: 20 (on each leg), Sets: 1

  • Fire Hydrants

Target: Glutes, core, back and shoulder muscles, Reps: 30 (on each leg), Sets: 1

  • Leg Lifts

Target: Hamstrings, quads, hip flexors, lower back muscles, lower and upper ab, Reps: 30 (on each leg), Sets: 1

Read More: Keto Workout Plan: How To Exercise On A Low-Carb Diet

Extra Notes For This Workout

Here are some key pointers about this workout:

  • Maintain The Correct Exercise Form/Do The Correct Technique

The only way you will lose weight and build muscle mass and strength using this workout is to perform these exercises correctly. Sometimes we are so concerned about finishing the routine that we ignore the correct form. As a result, one can have various injuries and aches and a reduced chance of attaining our goals. 

You can avoid these by maintaining the correct technique and form of the exercise (1). Take your time to master how to perform every exercise in this circuit correctly. Do not forget the small key pointers, as they are what matters most in the exercise. These include aspects such as breathing, foot placement, and back positioning.

For example, when doing the bodyweight squats, you need to know that you should inhale when lowering into the squat. Similarly, it would help if you kept your feet pressed on the floor and back straight throughout the movement. Again, you can seek the services of an instructor to help you master these key details. 

  • Focus On Progress Over Perfection

The best way to build muscle and lose weight using this regime is by concentrating on progress instead of perfection. Sometimes you will fail, need a longer break, or feel demotivated. Please do not make it hard on yourself as it happens. The only thing you can do is to continue and never give up.

Again, focus on progression in terms of your reps and sets. Increasing your reps and sets challenge your muscles further. In addition, the added intensity increases your chances of getting results faster.

  • Work Out In The Morning

Although you can work out in the morning or evening, we recommend exercising in the morning. Try to schedule your day appropriately and fix this regime in your schedule. If it does not work, the evening will do.

  • Reduce Breaks

Yes, we know this routine is intense and has you gasping for air. We also understand you need a minute to catch your breath. We advocate for it. Knowing this, we do suggest you take shorter breaks to avoid breaking that momentum and rhythm. 

If possible, try to limit your breaks to one minute only. Again, let them be minimal. We suggest this because for you to build muscles, you must fatigue them. It just so happens that muscle growth occurs after the muscle breaks down, resulting from muscular failure and fatigue during the workout (2). So, in light of this, focus on reducing the breaks. Nonetheless, remember to rest in between sets. This is mandatory.

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. Start using our app to stay on track and hold yourself accountable!

  • Hydrate

You must drink water before, during, and after exercising. Besides preventing dehydration, water also helps in regulating your body temperature. So, keep your water bottle close throughout the routine.

  • Eat Right

As we all know, diet and exercise complement each other. You cannot exercise, hoping to lose weight and eat unhealthy foods. It would help if you kept everything in check. For this workout plan, you are recommended to consume muscle-building foods and foods that promote weight loss. Most muscle-building foods are rich in protein, while weight-loss foods have a low-calorie count. Talk to your nutritionist to get insight into the foods you need to consume to attain these goals. They can also help you in coming up with practical recipes.

  • Have Fun

Yes, we know the workout may be taking a toll on you, but this is not a reason to frown throughout it. Instead, try having fun even when the odds are against you and fatigue is kicking in. 

The best way to have fun when working out is by doing so with your partner, sibling or friend. Tag along someone who you know will keep your spirits up all through the routine. Music also helps, so it would help to compile your favorite songs and listen to them during your workout.

The Bottom Line

A 2-day split workout entails working out on two different days and targeting different muscle groups.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. No Gym Required: How to Get Fit at Home (2006, webmd.com)
  2. Simple Home Workouts (2019, webmd.com)
  3. What Body Parts to Work on What Days? (2021, medicinenet.com)
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