2 Day On 1 Day Off Mass Building Routine


Need to get lean and get ripped for SUMMER? Lose 20, 30 or 50 pounds before summer and gain lean muscle in 3 short months! Take a look at my brand new Summer Tune Up Program and get your body ready for summer! Click here for more information


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


Get Lean and Ripped for Summer!

Summer is fast approaching! Do you need to lean up and get ripped? Lose up to 50 pounds of body weight and gain up to 50% more strength before summer! My unique "Summer Tune Up" program is a 4 month system that uses special weight training routines and meal plans designed for one thing...Losing gobs of ugly body fat and building lean, strong muscles.

Regardless if you need to lose 20, 30 or 50 pounds, get strong and build muscle my unique Summer Tune Up Program will work no matter your situation - Whether:

  • You're a complete beginner or advanced trainer!
  • You are female or male!
  • You're young or old!
  • You want to get strong and build / tone lean muscles!

My program will work with any type of equipment including basic home gyms or equipped commercial gyms! Get on my list today and reserve your spot to get your very own Summer Tune Up Program! Hurry...there are limited spots!

Click here to find out more


Download Training logs and Nutrition Logs here.

Download Building Muscle 101's Illustrated Weight Training Book. It's completely FREE with no strings attached. Simply click the link and you get instant access. Includes descriptions and illustrations. Click here for instant access.

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



Home > General Routines > Split Workout Routines