2 day Full Body Split Routine for Intermediates

This routine is a two day one day off split training routine.

Routine Type
2 Days On - 1 Day Off
Duration
Ongoing
Level
Intermediate
Purpose
Full body split - add strength and muscle tone
Target
Beginners looking for more advanced routine

Workout Schedule:

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

Note* Please pick either Monday’s or Tuesday’s workout to perform legs and abs. Don’t do them on both days.

The Workout

Day 1 Monday - Chest / Biceps / Shoulders / {Opt Legs / Abs}

Muscle Group
Exercise
Sets / Reps
Chest
3 x 8
3 x 8
Biceps
4 x 8
Shoulders
3 x 8
Abs {Either perform Abs with this workout or the next workout - Whichever works best for you}
4 x 20
4 x 20
4 x 20
Twists (can be performed standing and with broom stick)
4 x 20
Legs {Either perform legs with this workout or the next workout - Whichever works best for you}
4 x 10
4 x 10

Day 2 Tuesday - Traps/ Back / Triceps / {Opt Legs / Abs}

Muscle Group
Exercise
Sets / Reps
Traps
4 x 12
Abs {Either perform Abs with this workout or the next workout - Whichever works best for you}
4 x 20
4 x 20
4 x 20
Twists (can be performed standing and with broom stick)
4 x 20
Legs {Either perform legs with this workout or the next workout - Whichever works best for you}
4 x 10
4 x 10

*Editors Note* There is the option to do legs and abs on either day one or two. You may also split legs and abs up and peform each on seperate days to cut down on volume. If you find you need additional rest after day 2, take a couple more days to fully recuperate.

– Routine submitted by Eric

Download Training logs and Nutrition Logs here.

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.