Home » Workouts » 2 Day Simple A/B Split by Steve

2 Day Simple A/B Split by Steve

Workout Summary:

Beginner
Build Muscle
2
Full Body
Designed By:
Steve Shaw
Average: 4.5 (11 votes)

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Description of Workout:

This is a 2 day per week fullbody routine, designed by Steve from the Muscle and Strength forum and should be used by those looking to build muscle, gain strength and/or gain weight.

This workout can also be performed on Monday, Wednesday and Friday, alternating between A and B workouts.

Your goal is to do as many reps as possible without training to failure on each set. Try for more reps on every set of every workout. When you can perform 25 total reps for all three sets on exercises that require 3 sets of 6-10 reps, add weight.

Additional exercises can be added on each day, but do not train longer then 60 minutes on any given day.

Daily Workout Schedule:

Monday - Workout A
Fullbody
Exercise Sets Reps
Squat 3 6-10
Barbell Bench Press 3 6-10
Bent Over Row 3 6-10
Stiff Leg Deadlift 2 10-15
Ab Exercise (Pick your favorite) 3 10-25
Thursday - Workout B
Fullbody
Exercise Sets Reps
Deadlift 3 6-10
Seated Barbell Press Behind Neck 3 6-10
Close Grip Bench Press 3 6-10
Standing Barbell Curl (or Standing Dumbbell Curl) 3 6-10
Seated Calf Raise 2 10-25

Got Something To Say? Post Your Comments Below

by Jerry (not verified) - 05/11/2010 - 7:54pm

Brilliantly simple yet effective routine here Steve.

I chose this, (I am doing the three day alternating A/B/A, B/A/B "version"), as it looked to be a good transitional routine to do before switching to a higher volume split as I was doing strength routines the last six months.

I know it was written for beginners, but the 8 - 10 rep PBs just keep coming... :)

by steve - 05/12/2010 - 8:50am

Glad to hear about your progress. This program is perfectly fine for intermediate lifters too. As long as you're getting results, that's all that matters.

by zombiekicker (not verified) - 05/14/2010 - 1:01pm

I've just got some new weights after only having 20lb dumbells, I do arms one day rest for a day then do chest, then rest and do shoulders and back unless im sore then i wait till its gone is this an ok routine do you think?

by steve - 05/14/2010 - 6:47pm

That looks good. You will need more weight to see gains.

by Riz (not verified) - 05/15/2010 - 8:35pm

is this suitable for a person who wanna loose some abdomen too?
I dont wanna thin, just wanna fit the abs while doing my muscles.

by steve - 05/16/2010 - 10:04am

Absolutely.

by colville (not verified) - 05/18/2010 - 6:00am

i plan to do these exercises on tuesday and thursday,is that a problem?

by steve - 05/18/2010 - 8:18am

In a perfect world you would like 2 days of rest in between, but that should be fine.

by ty182 (not verified) - 05/27/2010 - 1:15pm

hey im young im only 14 and im playing football this year and i want to get strong. i am very skinny but kind of strong and will these workouts make me more defined and stronger looking? and if so how long would it take if i do a 3 day routine of this??

thanks,
ty

by steve - 05/27/2010 - 1:20pm

This is a great program for strength building. There are also some great 3 day per week routines here:

http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wor...

by Kieran (not verified) - 05/29/2010 - 5:02pm

Hey, im looking to build muscle aswel as tone and trim down.. im a fairly slim build and wonder if there is anything in particualr that can work best.. Trying to impress for the summer :D

Thanks

by steve - 05/30/2010 - 8:33am

It's virtually impossible to gain muscle while losing fat. Gaining muscle requires eating more. You will first have to spend a year or two gaining muscle, and then go through a cutting period.

by kelvin (not verified) - 05/31/2010 - 11:06pm

will this workout be effective over say a 3 month workout period and when will i start seeing results especially in the bicep area.

by steve - 06/01/2010 - 11:07am

This will be a very effective workout. Just make sure to eat enough and always push for progression of reps and/or weight. If you do that, you will definitely see an increase in arm size.

by Ernst (not verified) - 06/06/2010 - 10:54am

Hello, I was looking for a A/B split routine, just like this one.
I have one problem with it however, I do not see the "rationale" behind the split: it is not upper/lower or push/pull or back+shoulder+leg/chest+arm+ab or something. What is the idea behind the split? This would help me in memorizing/expanding it.

Cheers,

Ernst.

by steve - 06/06/2010 - 11:53am

This split hits the major heavy compound lifts, and allows for plenty of rest between workouts. Exercises are separated according to which muscle groups they work.

--Squats and deadlifts both target the posterior chain.
--Bench Press and Close Grip Bench Press both tax chest, triceps and front delts.
--Bent over rows and deadlifts both tax upper back.
--Stiff Leg Deadlifts and Deadlifts both tax hamstrings and lower back.
--Bent over rows and Curls both target biceps.

Etc.

This is a great workout for size and strength, especially if you have a busy schedule.

by Ernst (not verified) - 06/07/2010 - 2:21pm

That makes sense, so basically B is a variation on A.
Thanks for the reply!

by steve - 06/07/2010 - 5:15pm

Yes. It would be easier to explain in person :)

But each workout basically targets all muscle groups directly or indirectly, in a different way.

by James (not verified) - 06/14/2010 - 12:14pm

would it make any difference if i used chin ups instead of bent over row? and use dips instead of close grip bench press?
cheers

by steve - 06/14/2010 - 1:32pm

Those are 2 good exercise choices.

by paul (not verified) - 06/17/2010 - 7:36am

Hi im looking for a workout to begin with and this sounds like it meets the goals I have set, gaining strength and getting bigger. The only question I have is doing Squats, Deadlifts and Bench Press all in one session is a lot, are the weights supposed to be light or heavy or what?

by steve - 06/17/2010 - 7:39am

For muscle mass, you should train with as much weight as possible for each set.

by Evan (not verified) - 06/21/2010 - 6:49pm

Just a general question: Is it better to substitute similar lifts to mix it up or maintain the exact same routine for a period of time?

by steve - 06/21/2010 - 7:29pm

Hi Evan,

The big gains in muscle mass come from simply pushing for more weight. I wouldn't switch out any exercises.

by chance (not verified) - 06/24/2010 - 11:59pm

can this work as a intermediate workout if i just use more weight?

by steve - 06/29/2010 - 8:21am

Absolutely.

by Sean (not verified) - 06/27/2010 - 11:34pm

Hey, I'm relatively new to working out. I've been on a beginner work out routine for about 8 weeks now and have been seeing results but I'm wanting to work out more than the routine calls for. I like this work out and was wondering if I could do it 4 days a week instead of two? For example due Work out A- Monday Workout B- Tue WEd- off and then work out A again on Thursday and work out B on friday and rest Saturday and Sunday. Would this work?

Thanks!

by steve - 06/28/2010 - 12:19pm

Hi Sean,

If you're seeing results, by all means try a 4 day split. It sounds like you are working hard and smart, and you should be successful with any approach you try.

I would do this workout 4 times per week. I would try a muscle building workout:

http://www.muscleandstrength.com/workouts/muscle-building.html

...or a 3 day full body:

http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wor...

by Jared (not verified) - 06/29/2010 - 12:37pm

Steve, I'm in the military and used to PT every morning. Now I've switched jobs and have lost my PT time, what little time I have in the morning has to be dedicated to running. About how long does this routine take, on average, since I may have to do it during lunch.

Thanx.

by steve - 06/29/2010 - 2:33pm

Hi Jared,

This routine would take about one hour.

by james (not verified) - 06/30/2010 - 5:23pm

hi there ive just starting out in the gym and seen this programme looks good. i have a bit of a belly would this routine help

by steve - 07/02/2010 - 9:05am

Hi James,

Losing belly fat all comes down to having a proper diet. You need to eat around 2300 to 2500 calories per day, eat at least 30 to 40 grams of protein very 2.5 to 3 hours, and train hard in the gym increasing reps and weight using good form when possible.

by Jesse Congo (not verified) - 07/12/2010 - 8:55am

hey, im 18 im 5'10 140 lbs, will this workout help me to put on some weight

by steve - 07/12/2010 - 3:00pm

Hi Jesse,

Gaining muscle comes down to pushing yourself in the weight room, and eating enough daily calories to gain weight. Beginners can gain up to 15 pounds of muscle during their first year of hard training, so I would make it a goal to add 2 pounds per month. You may need to eat 3200 to 3500 daily calories or more to achieve this goal. You also want to make sure to eat at least 30 to 40 grams of protein every 2.5 to 3 hours.

A workout alone won't do much without a solid diet.

by TM (not verified) - 07/17/2010 - 9:47am

I have some imbalance between my chests. My left is slightly bigger than the right. Should I still be doing bench presses? Or should I substitute it for something else?

by steve - 07/19/2010 - 9:19am

Hi TM,

I would recommend sticking with the barbell bench press. It is the best mass builder for chest and should help.

by TM (not verified) - 07/20/2010 - 12:03am

I was also wondering if it's okay to use the Smith Machine for some of these exercises (bench press, squat, behind neck press).

by steve - 07/20/2010 - 9:05am

Hi TM,

I would recommend using barbells for the movements when possible.

by Sackett (not verified) - 07/21/2010 - 7:38pm

Hi, the gym I have available to me doesn't have the necessary equipment for the seated calf raise. Could you recommend some suitable alternatives?

by steve - 07/22/2010 - 2:04pm

You could perform standing barbell or dumbbell calf raises.

by Denis (not verified) - 07/23/2010 - 3:24pm

Could I replace chin ups with barbell rows(I find the form awkward)?

by steve - 07/23/2010 - 8:09pm

Hi Denis,

I wouldn't recommend that in the context of this workout. I would practice your barbell row form. You could try dumbbell rows instead.

by TM (not verified) - 07/26/2010 - 7:00pm

Can I do cardio during the rest days (except maybe weekends)? I want to increase my fitness and cut body fat along with building muscle. Also, what are some alternatives to deadlift and stiff leg deadlift? I have trouble doing those (especially deadlift). I feel like I'm doing it all wrong, and I don't want to injure myself.

by steve - 07/27/2010 - 2:07pm

Hi TM,

You can do cardio post-workout, first thing in the morning, or on off days.

Regarding deadlifts and RDLs, they are a cornerstone of this type of approach. Instead of replacing them, I would suggest a workout like this:

http://www.muscleandstrength.com/workouts/3day-beginners-workout.html

by daniel (not verified) - 07/27/2010 - 2:14pm

im 19 and weigh 15/16 stone and want a flat stomach, big shoulders and chest. could you recommend what i should do to achieve this?

by steve - 07/27/2010 - 6:47pm

Hi Daniel,

Which goal is most important to you right now, adding muscle or dropping fat? It is very difficult to do both at the same time, so I recommend focusing on one goal at a time.

by Daniel B (not verified) - 07/28/2010 - 11:51am

Hey steve, i plan on doing this workout for 3 months. I have a chin up station in my room and was wondering if i could incoperate it in your workout? If so on what day A or B?

I will be lifting heavy weight w/ low reps. I will train and eat to grow muscle and im not a novice, i know all about nutrition and how much possible muscle i can gain doing this workout(maybe 2-3 lb of muscle).

But i was wondering can you reccomend me another workout program (so i can do after the 3 months) I would like a 2 or 3 day split.

Thank you very much and this website is awesome. I will reccomend it highly.

by steve - 07/28/2010 - 7:25pm

Hi Daniel,

Pullups are a great exercise. I would probably add them on Workout B. You could definitely gain a few pounds of muscle in that time frame.

I would recommend trying this workout. It is concise, but powerful. And you will learn a lot while using it.

by Dave (not verified) - 07/29/2010 - 2:06pm

I used to work out alot in high school because I played 3 sports, but that was almost 5 years ago and I have pack on a few pounds. Im just getting back into going to the gym so is this a good routine to start to lose weight while trying to build tone? Thanks.

by steve - 07/30/2010 - 7:55pm

Hi Dave,

This is a very effective training approach. You can certainly gain muscle tone while cutting fat on this workout. here is a good article to help you get started:

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

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