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2 Day Simple A/B Split by Steve

Average: 4 (79 votes)
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Effective 2 day per week fullbody routine that is perfect for building muscle and strength. If you don't have time to live in the gym this is the routine for you.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Full Body
Training Level:
Beginner
Days Per Week:
2
Equipment Required:
Barbell, Bodyweight, Dumbbells
Target Gender:
Male & Female
Author:

Workout Description

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
Full Body
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
Full Body
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

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    Average: 4 (79 votes)
  • About The Author
    Steve is a powerlifter who has also spent 20 years training in bodybuilding. He is a national level competitor training for an all-time over 50 raw world record.
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Comments (333)

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Jerry
Posted Tue, 05/11/2010 - 19:54

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... :)

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Steve
Posted Wed, 05/12/2010 - 08:50

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.

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paul
Posted Thu, 08/11/2011 - 17:33

Hey there Steve would you reccomend this for a teen who is trying to get in wrestling shape?

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Steve
Posted Wed, 08/17/2011 - 13:21

Absolutely.

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Halgy
Posted Mon, 10/31/2011 - 00:27

hey,
I just found this work out and i was wondering if this would be a good thing to do during season. I plan to play college football and need to gain some muscle, but the thing is that we don't work out much for basketball. I was wondering if this would help improve my strength but at the same time allow me to go all out in basketball??

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rom
Posted Sat, 11/12/2011 - 09:14

Is this workout okay for Saturday and Sunday schedule?

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paul
Posted Tue, 08/23/2011 - 13:43

Got to say this workout routine really works. So far i've increased my bench press by 30 pounds and my deadlift by twenty pounds.Thank you very much Steve for a great workout routine

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Steve
Posted Wed, 08/31/2011 - 14:50

Glad to hear it!
___________________________________
<strong>Need more help? <a href="http://bit.ly/nO0uD2">Ask me on the forum.</a></strong>

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Paul
Posted Sat, 08/27/2011 - 20:20

Hey Steve would you reccomend creatine?

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Steve
Posted Wed, 08/31/2011 - 14:51

Absolutely. I recommend 5 grams pre-workout and 5 grams post-workout.
________________________________
<strong>Need more help? <a href="http://bit.ly/nO0uD2">Ask me on the forum.</a></strong>

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Ian
Posted Thu, 09/15/2011 - 17:18

I need some advice on my routine. It is taking me way too long to complete. It will be a lengthy post but if I take the time to post it would you guys be willing to help me choose which exercises I could drop and still get good results?

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zombiekicker
Posted Fri, 05/14/2010 - 13:01

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?

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Steve
Posted Fri, 05/14/2010 - 18:47

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

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Riz
Posted Sat, 05/15/2010 - 20:35

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.

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Steve
Posted Sun, 05/16/2010 - 10:04

Absolutely.

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colville
Posted Tue, 05/18/2010 - 06:00

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

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Steve
Posted Tue, 05/18/2010 - 08:18

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

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ty182
Posted Thu, 05/27/2010 - 13:15

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

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Steve
Posted Thu, 05/27/2010 - 13:20

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...

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Kieran
Posted Sat, 05/29/2010 - 17:02

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

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Steve
Posted Sun, 05/30/2010 - 08:33

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.

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kelvin
Posted Mon, 05/31/2010 - 23:06

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

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Steve
Posted Tue, 06/01/2010 - 11:07

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.

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Ernst
Posted Sun, 06/06/2010 - 10:54

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.

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Steve
Posted Sun, 06/06/2010 - 11:53

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.

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Ernst
Posted Mon, 06/07/2010 - 14:21

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

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Steve
Posted Mon, 06/07/2010 - 17:15

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

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

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Hoze
Posted Fri, 01/07/2011 - 09:42

Hey Steve - I'm looking to supplement my 3 day a week pull-up/push-up/dip pyramid, abs & cardio routine with this 2 day program - will it work or are there other full-body 2 day plans that would be better? I've taken about 3 months off from my reg routines & have put on around 10 lbs - will be 40 next month & I just want to change things, plus I'm getting those old creaks and pops that I think lifting will help - mind you I've been sticking to calisthenics, swimming and running for about 20 years now : ) Thanks for your time

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James
Posted Mon, 06/14/2010 - 12:14

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

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Steve
Posted Mon, 06/14/2010 - 13:32

Those are 2 good exercise choices.

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paul
Posted Thu, 06/17/2010 - 07:36

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?

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Steve
Posted Thu, 06/17/2010 - 07:39

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

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pete m
Posted Sat, 04/05/2014 - 17:41

Going to start this routine but just have a question. Why dont you recommend training to failure?

Thanks

Pete

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Evan
Posted Mon, 06/21/2010 - 18:49

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?

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Steve
Posted Mon, 06/21/2010 - 19:29

Hi Evan,

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

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chance
Posted Thu, 06/24/2010 - 23:59

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

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Steve
Posted Tue, 06/29/2010 - 08:21

Absolutely.

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Sean
Posted Sun, 06/27/2010 - 23:34

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!

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Steve
Posted Mon, 06/28/2010 - 12:19

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...

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Dave
Posted Tue, 10/01/2013 - 12:03

I like this workout and I am trying what Sean is suggesting. Mon/Thurs is workout A and Tues/Fri is workout B. I Weigh 228 and I eat around 3000 calories a day and no less than 230 grams protein. So far I haven't seen any negative affects from doing this but its only been about a month. My biggest concern was doing deadlifts after killing my squats the day before. Progression has been good and steady so far. I guess that is the key. Thank you Steve for this workout and than you Sean for the great idea of making it a 4 day split.

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Jared
Posted Tue, 06/29/2010 - 12:37

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.

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Steve
Posted Tue, 06/29/2010 - 14:33

Hi Jared,

This routine would take about one hour.

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james
Posted Wed, 06/30/2010 - 17:23

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

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Steve
Posted Fri, 07/02/2010 - 09:05

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.

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Jesse Congo
Posted Mon, 07/12/2010 - 08:55

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

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Steve
Posted Mon, 07/12/2010 - 15:00

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.

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TM
Posted Sat, 07/17/2010 - 09:47

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?

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Steve
Posted Mon, 07/19/2010 - 09:19

Hi TM,

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

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TM
Posted Tue, 07/20/2010 - 00:03

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

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Steve
Posted Tue, 07/20/2010 - 09:05

Hi TM,

I would recommend using barbells for the movements when possible.

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