2 Day On 1 Day Off Mass Building Routine

This routine is a uses a two day on - two day off format and trains multiple body parts in each session.

Routine Type 2 Days On - 2 Days Off
Duration Ongoing
Level Intermediate / Advanced
Purpose Muscle Mass / Muscle Building
Target Individuals looking to put on body mass

Workout Schedule:

Monday Chest / Triceps
Tuesday
Legs
Wednesday
Rest
Thursday
Back / Biceps
Friday Shoulders / Traps
Saturday
Rest (cardio optional)
Sunday Rest

The Workout

Day 1 Monday - Chest / Triceps
Muscle Group Exercise Sets / Reps
Chest Incline Bench Press 4 x 10 reps
Flat Bench Press 4 x 10 reps
Decline Bench Press 4 x 10 reps
Fly 3 x 10 reps
Weighted Dips 3 x 10 reps
Triceps Skull Crushers 3 x 10 reps
Close Grip Bench Press 3 x 10 reps
-Notes-

Take the last set of each exercise to failure. Make sure you have a spotter!

Day 2 Tuesday - Legs
Muscle Group Exercise Sets / Reps
Quadriceps Leg Extensions 4 x 15 reps
Hack Squats 4 x 12 reps
Leg Press 3 x 10 reps
Leg Curls 4 x 10 reps
Calf Raise on Leg Press Machine 4 x until failure
-Notes-

Take the last set of each exercise to failure. Make sure you have a spotter!

Day 3 Wednesday - Rest
Rest
Day 4 Thursday - Back / Biceps
Muscle Group Exercise Sets / Reps
Back Barbell Rows 4 x 10 reps
Lat Pulldowns 4 x 10 reps
Close Grip Chin Ups 4 x 10 reps
Hyperextensions 4 x 15 reps
Biceps Preacher Curls 4 x 10 reps
Reverse Curls 4 x 10 reps
Dumbbell Curls on Preacher Bench 4 x 10 reps
Hammer Curls 4 x 10 reps
-Notes-

Take the last set of each exercise to failure. Make sure you have a spotter!

Day 5 Friday - Shoulders / Traps
Muscle Group Exercise Sets / Reps
Shoulders Military Press 4 x 10 reps
Front Raises 4 x 10 reps
Side Raises 4 x 10 reps
Bent Over Raises 4 x 10 reps
Traps Barbell Shrugs 4 x 10 reps
-Notes-

Take the last set of each exercise to failure. Make sure you have a spotter!

Day 6 and 7 Saturday and Sunday - Rest
Rest:

Optional: Perform cardio on one or both days

Try and go until failure on your last set of every exercise and on your first set go light to warm up. I have gained 35 pounds on this routine in 7 months. I have changed some of the excersises to keep it from getting stale, but kept the compound excersises like the bench press, squats, bent over rows, leg press, military press, preacher curls consistent. My strength has doubled. I am also taking NO Explode and Muscle Milk. Good Luck!

- Benjamin

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