2-Day Split Workout Routine

Akash Sehrawat

3 min read | Dec 29, 2018

2-Day Split Workout Routines Are Reserved For Two Kinds Of People


Hardgainers / Ectomorphs


It’s a general truth that all hard gainers are ectomorphs but not always necessary that all ectomorphs are hard gainers.


People Who Are Extremely Pressed For Time


Some people may question this! But, you’ll be like Akash; all successful people work out every day, and so on.


Alright, I know this, and I support the idea of daily movement, as, in the end, working out and exercising is a habit. But what I am referring to here is going to the gym two times a week.


I feel it’s a complete ordeal going to the gym. Given today’s traffic conditions, and getting ready and coming back, it’s a process that takes 3 hours or more each time. Would you agree?


On the other hand, I love HIIT Workout routines that can be done easily from the comfort of your home in less than 20 minutes. It requires discipline and scheduling (I recommend it as soon as you wake up in the morning).


So, coming back to the topic at hand, the best 2-day split is a Full Body workout routine. I believe in Full Body workouts, especially for beginners or people who haven’t worked out in a long time and want to get back to their training.


Related Article: Workout Routine For Beginners


Most people complain that full-body workout routines are long and can take more than 2 or even 3 hours to complete. I agree, but not completely.


You see, in order to get results, a good workout plan should satisfy the following criteria:


-The total volume should lie in the recommended rep range for major and minor muscle groups.


Related Article: Weight Training Volume: How Many Reps Per Muscle Group Per Week?


-The rep range should be either [5-7] or [8-10].


Related Article: How Many Reps To Build Muscle And Lose Fat?


-The intensity at which you should work out, i.e., the amount of weight you lift, is related to the rep range and is discussed in the above-linked article. Lastly, you must be wise when selecting the right type of exercise.


Related Article: The Best Exercise Selection For Every Muscle Group


If you fill up your full-body workouts with tons of isolation movements, then obviously, your workouts will be super-long. But what if you become a smart ass and kill 3 birds with one stone! You know what I am coming to.


Compound Movements 🙂


A beginner’s workout should only comprise compound lifts. However, some sample beginners’ workout routines are there in the article below.


Related Article: Gym Workout Routine For Beginners


Once you have a year or two of experience, you can start to include some isolation exercises into the mix. Even then, full body routines won’t take more than 60-90 minutes, depending on how long your rest intervals are and the rep range you follow and obviously the total volume you do.


I have listed the workouts here are FBX Workouts [2 times a week]. They should not take more than 90 minutes and can be performed either on a Monday and Friday or Tuesday and Saturday.


Note: It’s best to spread out your workouts to enable full recovery before each workout.


Intermediate FBX-CUT, Level-1, Full Body Workout Routine



Intermediate FBX-GAIN, Level-1, Full Body Workout Routine


Skill-Based Education.
Global Recognition.
Powerful Community Building

Secure a certificate of completion in as little as a day by graduating from one of our free courses.

Create Free Account

Get Access to Our Free Courses. No Credit Card Required.

Fabulous Body Membership

Your All-Access Pass to A Fabulous Body & A Rewarding Career

25+ Certificate Courses & Programs, All Included
Learn More

15 Day Free Trial, 100% Money-Back Guarantee

About Akash Sehrawat

Akash is a creator of 25+ programs and certificate courses in which more than 200,000 students have enrolled both on Udemy and Fabulous Body's native platform. Akash is also an author of three books that can be found on Amazon. His answers on Quora have gathered more than 12 million views in less than a year.


Notify of
Inline Feedbacks
View all comments