Home Training Plans 2 Day Split Workout: Lose Body Fat With a 2 Day Workout Routine

2 Day Split Workout: Lose Body Fat With a 2 Day Workout Routine

by Steve Theunissen
2 day workout routine

These are the routines that you should be working on if you want to get some serious muscle building in as fast a time as possible. You can do them on your own at home, but if you’re not going to have someone else helping you, then you’ll need to go to the gym with weights and machines. That’s the main reason why these routines are called “split” routines – you’re performing the same exercises over two days instead of one.

Are you looking to implement a successful 2-day workout plan? Are you one of the millions of people that simply can’t keep their bodies in shape? Do you want to know how you can develop the ability to work out without feeling like you are going to fail? If so, then this article was written just for you!

You need to realize that developing a workout plan is not easy. You need to be dedicated and committed to what you are doing or you will never succeed. This means that you need to set aside time each day to go workout, but you also need to find some type of motivator to keep you going.

You need to figure out what drives you to move forward. It could be a trip that you are planning to take, or it could be talking to a friend. It could even be something as simple as getting up before your alarm to work out. The key is to figure out what it is that keeps you going.

What Is A Full Body 2 Day Workout Routine?

The first one is the upper body workout. So first, what should you be doing? There are basically two kinds of upper body exercises that you can do. One is compound, which means it has more than one movement. For example, there’s a bench press, incline dumbbell flyes, and incline dumbbell presses. The other kind of exercise is a compound and will only have one movement. [1]

So which one? The answer is simple: Full body routine. Pick exercises that target the same muscle group, over. In this case, upper body movements would include flyes, incline dumbbell press, chest fly, shoulder presses, and rows. Lower body movements would include squats, lateral raises, deadlifts, cleans, and dips. It might be a good idea to mix up the exercises a bit, just so you don’t get too bored.

For the upper and lower body split, you’ll alternate going full body, or upper, and lower each day. Your muscles will burn twice as many calories when you exercise in this manner. The great thing is that you’re training different parts of your body each day, so each session is more productive. You will also be less likely to have any injuries. [2]

You can use your favorite foods as part of your 2 day workout splits. A simple change in your diet may be all it takes for you to get into awesome shape. Most people are skeptical about changing their diets completely for a workout, but the truth is it’s much safer than many other forms of dieting.

Many professional athletes make a large part of their income with training splits. If you’re serious about getting lean, muscular, and healthy, then the best workout split for you is a full-body split. To do a full body split, you eat one full body workout, then you eat a smaller, lower calorie day. You repeat it over. [3]

  • For your lower body, you’ll want to train your chest, shoulders, back, and legs on one day, and your upper body on another. When you’re doing your upper body split, focus on exercises like squats, bench press, overhead press, and wide-chest flyes. For your lower body, focus on exercises like deadlifts, rows, bent-over rows, and jerks. You’ll want to alternate these exercises so that you work out your different major muscle groups each time. Your repetitions will vary depending on your goals, but you should aim to do around 80% of your target each time.
  • For your entire body, it’s important to remember that you’ll need to add an extra day in between your full-body routine workouts so that your muscles have the proper rest between training sessions. It’s not always easy to fit this into your busy schedule, so it’s best to plan your exercise schedule according to when you can fit it in. If you’re trying to lose weight, for instance, you might want to cut back your weights and increase your reps a few days. On the other hand, if you’re looking to build muscle, then you’ll want to add more weight and reps every single day. Don’t worry too much about finding the perfect time because with the right exercises and enough rest, you can build up your muscles and get in the best shape of your life!

How to Build a Strong 2 Day Workout Plan

The next step is to write down everything you will be doing in those two days. Make sure that you include all of your exercises, such as walking, jogging, lifting weights, etc. Include any other things that you want to get into, but make sure that you have enough time allotted to do it. [4]

Make sure that you actually take the time to do something every single day. You don’t have to get all done on one day. Some days you might want to spend more time at the gym and other days you might want to go out and do something like hiking. Whatever you choose to do, just make sure that you keep going. It is important to stay consistent with whatever you choose to do to increase the effectiveness of your efforts.

Developing a plan is one thing. But sticking to that plan is another. If you don’t stick to it you are setting yourself up for failure. That is why it is important that you find a plan that is easy to follow, but that also includes flexible aspects so that you can change it up as needed.

The last thing that you need to keep in mind is that you want to get results. There is nothing better than looking in the mirror and seeing those washboard abs that you worked so hard for. So, if you have the desire to get them you have to get moving. Don’t put it off. Work your plan and then keep pushing forward.

The last piece is your diet. This is something that most people overlook. You need to be eating a healthy diet if you want to look great. Don’t let hunger is the only motivator for you. Find something that you can focus on that will keep your energy up throughout the day.

As for exercise, make sure you include some form of cardiovascular exercise. This should be something you can do on your own. There’s nothing more motivating than hearing your own voice pumping iron. Make it something that you want to do and stick with it.

The same holds true for weight lifting. If you want to build muscle, you have to keep your weight lifting balanced. Try to mix it up with some cardio to keep things interesting. This will also keep your muscles guessing.

What Are The Benefits Of Full Body Training?

In today’s world we are often bombarded with information and hype about the need to get a “stable” level of fitness. The fitness market is flooded with advertisements that encourage us to exercise more often and for longer periods than our “natural” biological clocks suggest. It seems that everyone and their brother have an exercise regime that they boast is “the perfect workout”. There is a very real need to get a hold of a proper 2-day workout routine if one is going to keep up with a healthy lifestyle. Many people have very unrealistic expectations of what can be achieved with an extended period of exercise. [5]


Fitness is a two-way street. You cannot develop true fitness unless you get some sort of resistance. If you do not have any sort of “resistance” in your workouts, then your efforts are going to be fruitless. For example, if you spend most of your time running up hills or swimming laps, then how are you ever going to get in shape? Running does not provide any type of metabolic boost, whereas swimming will.

The Variety of Different Exercises

So what should you look for in a comprehensive fitness plan? There are a lot of different products on the market, but not all of them are effective. What you really want is something that combines several different proven techniques into one package. A good system should be designed by a certified personal trainer and should offer a step-by-step plan for a variety of different fitness levels. It should be backed by a healthy diet and ample rest.

The best 2-day workout routines are those that combine several different factors. These variables should include a variety of different exercises and movements that target different muscle groups. Many individuals tend to work out the same muscles every day. For example, if you run two miles, then you should definitely try to swim some sort of cardiovascular activity for at least an hour during the morning and another half an hour before bedtime. This will give you a complete cardiovascular workout and help you burn more calories throughout the day. You should also do some form of strength training at least three times per week.

2 day split workout

Muscle Tone Increase

Strength training increases muscle tone and helps to prevent loss of body mass. It also helps to increase stamina and builds body strength. An elliptical machine can be used to exercise the upper body. This is a great way to not only tone your muscles, but to also strengthen your heart.

Some people may be tempted to go with something that they are familiar and comfortable with. However, if it is not properly executed, it can have adverse effects. In addition, it may not be effective. A proper 2-day workout routine should be designed based on your goals. If you want to lose weight, the program needs to be more targeted than if you just want to get in shape.

You also want to choose a program that will keep your attention for the entire day. These workouts tend to be very intense and often use very little rest time between sessions. Because of this, your body tends to work much harder during these workouts. The added effort that is required leaves you drained for several hours after your last session. You can still perform other activities during this time such as watching television or resting during the day, but the intense bodywork is not for long-term use.

For those who already have a healthy level of body fat, intense workouts will be beneficial. Losing body fat is necessary in order to reduce overall body fat. When you have achieved the body fat that is needed to reduce body fat, you can progress to heavier workouts with more repetitions and less rest between them. As your body fat levels drop further, you can turn to resistance training and begin lifting weights again.

Final Thoughts

I am not talking about anything too strenuous. I’m referring to light jogging or walking around the block for thirty minutes each day. This can be as simple as going for a walk outside or to the park. There are even programs that you can purchase online to set up your own exercise schedule. You don’t have to spend all 4 day workout split in the gym, but you can definitely take advantage of these types of exercises.

Finally, make sure you get a good night sleep. Sleep is essential to recovery, so it should be something that you are aware of and do during your exercise routine. Don’t work out until you’re tired and you aren’t getting enough sleep!

Disclaimer: This article is written for general informational purposes ONLY and does not address individual circumstances. The WorkoutPlan doesn’t substitute any professional advice or help, you should always consult with your doctor.


  1. https://www.coachmag.co.uk/exercises/chest-exercises/186/bench-press-technique-tips
  2. https://www.issaonline.com/blog/index.cfm/2019/upperlower-split-the-best-workout-plan
  3. https://www.livestrong.com/article/549022-do-athletes-train-using-an-upper-lower-split-or-full-body-workout/
  4. https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits
  5. https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx

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