Thank you for checking out our Two-Day gym split! Feel free to just use this as inspiration or to have it as your main split. If you wish to have a custom split, you can always book a call with Jens Panum at the home page!
Day 1: Upper Body Push (Chest, Shoulders, Triceps)
- Warm-up: (jogging, cycling, etc.)
- 5-10 minutes of light cardio
Exercises
- Bench Press: 4 sets x 6-8 reps
- Overhead Press: 4 sets x 6-8 reps
- Incline Dumbbell Press: 3 sets x 8-10 reps
- Lateral Raises: 3 sets x 10-12 reps
- Tricep Dips: 3 sets x 8-10 reps
- Skull Crushers: 3 sets x 8-10 reps
Day 2: Lower Body (Quads, Hamstrings, Calves)
- Warm-up: (jogging, cycling, etc.)
- 5-10 minutes of light cardio
Exercises
- Squats: 4 sets x 6-8 reps
- Deadlifts: 4 sets x 6-8 reps
- Leg Press: 3 sets x 8-10 reps
- Leg Curls: 3 sets x 8-10 reps
- Calf Raises: 4 sets x 10-12 reps
Day 3: Upper Body Pull (Back, Biceps)
- Warm-up: (jogging, cycling, etc.)
- 5-10 minutes of light cardio
Exercises
- Pull-Ups: 4 sets x Max reps
- Barbell Rows: 4 sets x 6-8 reps
- Seated Cable Rows: 3 sets x 8-10 reps
- Dumbbell Hammer Curls: 3 sets x 8-10 reps
- Preacher Curls: 3 sets x 8-10 reps
Day 4: Lower Body (Quads, Hamstrings, Glutes)
- Warm-up: (jogging, cycling, etc.)
- 5-10 minutes of light cardio
Exercises
- Front Squats: 4 sets x 6-8 reps
- Romanian Deadlifts: 4 sets x 6-8 reps
- Walking Lunges: 3 sets x 10-12 reps per leg
- Leg Extensions: 3 sets x 8-10 reps
- Seated Calf Raises: 4 sets x 10-12 reps
Notes:
- Rest for 60-90 seconds between sets.
- Focus on using challenging weights while maintaining proper form.
- Ensure adequate nutrition and hydration to support muscle growth and recovery.
- Incorporate progressive overload by gradually increasing weights or reps over time.
- Listen to your body and adjust the intensity and volume as needed to avoid overtraining and injury.
- Warm up before each workout and cool down with stretching afterward to prevent injury and promote flexibility.
Why these exercises?
Day 1: Upper Body Push (Chest, Shoulders, Triceps)
- Bench Press: A classic compound movement targeting the chest, shoulders, and triceps, promoting overall upper body strength and muscle growth.
- Overhead Press: Targets the shoulders, upper chest, and triceps, providing a compound movement for shoulder development and strength.
- Incline Dumbbell Press: Focuses on the upper chest, providing additional chest development and helping to achieve a balanced chest appearance.
- Lateral Raises: Isolates the side deltoids, contributing to broader shoulders and improving shoulder aesthetics.
- Tricep Dips: Engages the triceps with bodyweight resistance, providing additional volume and strength development.
- Skull Crushers: Targets the long head of the triceps, promoting muscle growth and strength in this area.
Day 2: Lower Body (Quads, Hamstrings, Calves)
- Squats: A fundamental compound movement targeting the quadriceps, hamstrings, and glutes, promoting overall lower body strength and muscle growth.
- Deadlifts: Engages multiple muscle groups, including the hamstrings, glutes, lower back, and grip strength, promoting overall strength and muscle development.
- Leg Press: Provides a variation to the squat, targeting the quadriceps and allowing for higher volume training to stimulate muscle growth.
- Leg Curls: Isolates the hamstrings, providing a focused contraction and promoting hamstring development.
- Calf Raises: Targets the calf muscles, promoting calf muscle growth and strength.
Day 3: Upper Body Pull (Back, Biceps)
- Pull-Ups: A compound movement targeting the back muscles, particularly the latissimus dorsi, providing width and thickness to the back.
- Barbell Rows: Targets the mid-back muscles, including the rhomboids and middle traps, contributing to overall back thickness and development.
- Seated Cable Rows: Isolates the mid-back muscles further, providing additional volume and targeting different angles for comprehensive back development.
- Dumbbell Hammer Curls: Targets the brachialis and brachioradialis, providing variation to traditional bicep curls and promoting balanced bicep development.
- Preacher Curls: Focuses on the biceps, providing a focused contraction and enhancing bicep peak development.
Day 4: Lower Body (Quads, Hamstrings, Glutes)
- Front Squats: Targets the quadriceps, providing variation to the back squat and emphasizing quad development.
- Romanian Deadlifts: Focuses on the hamstrings and glutes, providing a hip hinge movement pattern and promoting hamstring and glute development.
- Walking Lunges: Targets the quadriceps, hamstrings, and glutes unilaterally, providing balance and symmetry to lower body development.
- Leg Extensions: Isolates the quadriceps, providing a focused contraction and enhancing quadriceps development.
- Seated Calf Raises: Targets the soleus muscle, providing additional calf development and strength.
Overall, this selection of exercises ensures that all major muscle groups are adequately targeted, allowing for comprehensive muscle development and strength gains across the entire body.