2 Day Simple A/B Split by Steve

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

Build Muscle
Full Body
Beginner
2
Barbell, Bodyweight, Dumbbells
Male & Female

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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About The Author
Muscle & Strength's Content Team is a group of fitness industry experts dedicated to publishing the highest quality articles, workouts and guides on the M&S Website.

336 Comments+ Post Comment

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Posted Fri, 06/24/2011 - 17:51
Tim
I just started this workout today. It's been 6 months since I worked last. I'm slight build (5'6" and 150 lbs) and will be 57 in November. I want to lift on Monday and Friday and do cardio (elliptic machine) Tuesday, Wednesday and Friday. I want to increase core strength, stamina, flexibility and maybe get a little bigger. Question: Is there any type of protein supplement I should be taking? Is this too aggressive? Thanks
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Posted Thu, 07/07/2011 - 02:25
Tim
My gym doesn't have any machines that target calf muscles. Can you recommend anything to replace the seated calf raise in the workout? Thanks!
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Posted Sat, 07/16/2011 - 01:46
Dylan
This workout looks very good. But for me personally my weekdays are usually full and do not have much time with the job I have currently and was woundering about doing on saturday and sunday until i get a little more time. I know given its a full body back to back and want to give my muscles time to rest. Would just like someones advice.
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Posted Sat, 07/23/2011 - 18:32
Dominick
I used to work out a lot during highschool for football we had a very intense workout that was mon-thurs and it worked everything within those four days. But since then i havnt done a whole lot of working out between college and work but i really want to get my body back to being at that level of physical activity. The only issue is i dnt know where to start. My old football self just wants to jump rite into it and pound out the weights but i know that if i did that i could potentially hurt myself pretty badly. Basically i want to know where to start i want something intense enough to lose weight first. Then tone after. Any help woukf b amazing please?
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Posted Sun, 08/14/2011 - 06:55
Naim
Steve, could you write some instructions for the Deadlift and the Seated Barbell Press behind Neck? http://www.muscleandstrength.com/exercises/deadlifts.html http://www.muscleandstrength.com/exercises/seated-barbell-press-behind-neck.html I am sure they would be appreciated. Thank you again
Steven's picture
Posted Wed, 08/17/2011 - 13:23
Steven
Here you go: http://www.muscleandstrength.com/articles/how-to-deadlift-proper-form-information.html
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Posted Thu, 08/18/2011 - 09:20
colin graham
Hi Steve, My gym doesnt have a squat rack but does have a smith machine. Could i do the squats using this machine? Thanks Colin
Steven's picture
Posted Mon, 08/22/2011 - 16:41
Steven
Hi Colin, No, I don't recommend Smith squats. They do not follow the natural lifting curve and are not a good choice.
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Posted Thu, 08/18/2011 - 19:32
Paul
Hi there Steve, what would u reccomend for rest time in between each excercise?
Steven's picture
Posted Mon, 08/22/2011 - 16:42
Steven
Hi Paul, Rest about 90-120 seconds between most sets, and up to 3-5 minutes between heavy taxing sets of squats or deadlifts if need be.
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Posted Wed, 09/28/2011 - 00:54
Tracy
Hi Steve, This workout is an answered prayer! Regarding rest, I choose to rest only 30 seconds between all sets and like to think that the workout is dual functioning as a mild cardio/ calorie burning routine. Do you have any thoughts on how many calories one might burn if they are executing the routine in around 30 minutes? I'm not looking to "lose weight" I'm just trying to keep my muscles engaged and trim some fat. I have cut out about 500 calories from my normal intake but I'm not "dieting" per say. Many thanks.
Steven's picture
Posted Thu, 09/29/2011 - 11:12
Steven
Hi Tracy, Certainly. Any workout can function as cardio as long as you find a way to get the heart rate up.
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Posted Sun, 09/04/2011 - 12:23
Corey Rock
Completed this workout for the first time today. Because of a weak lower back I go light but really did feel the pump. I am sure I will be sore tomorrow. thank you for posting this workout.
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Posted Sat, 09/10/2011 - 10:45
Don
Steve, I am a 46 yr old semi beginner. I have been inconsistently lifting for the past 2 years. Would you recommend this routine or another more suited to my age. I plan on a three day a week routine. My goal is to get stronger, loose fat and build some muscle. Thanks, Don
Steven's picture
Posted Thu, 09/29/2011 - 11:24
Steven
Hi Don, This workout is a great place to start. Give yourself several weeks to get a feel for the demands of this program before getting aggressive with adding weight.
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Posted Tue, 09/13/2011 - 22:35
Nathan
Hi Steve, Would it be an issue if I replaced the seated calf raise with a standing calf raise, using the machine that has those massive pads that go on top of your shoulders?
Steven's picture
Posted Thu, 09/29/2011 - 11:27
Steven
That's a great swap.
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Posted Sat, 09/24/2011 - 12:49
Steve HH
Hi Steve, Just getting back into shape after about 5 or 6 years. Excellent workout, thank you for sharing it!. I just completed my first 6 weeks and was considering substituting chinups for the bicep curls, dips for the close grip bench, and lunges for the stiff leg deadlift. Would this work into the balance of the routine that you have designed? Thanks again, Steve HH
Steven's picture
Posted Thu, 09/29/2011 - 11:32
Steven
That should work well.
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Posted Thu, 09/29/2011 - 12:16
Steve HH
Thanks Steve, Appreciate the response. I'm Loving this routine. 6 weeks in and already getting noticable results.
Steven's picture
Posted Thu, 09/29/2011 - 14:50
Steven
Awesome. keep pushing hard!
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Posted Thu, 09/29/2011 - 07:27
Jenson
Hi Steve.. Wow... finally the site I've been looking for :) Thanks for all the help. I'm just starting out now, well it's been 2 months and looking good. I'm not a fan of supplements. I have a post protein shake after my workout though but nothing more. I love working out my I experience DOMS all the time. Will it get better in time? because If I do "Workout A" I have to wait almost a week to do "B" because my muscles will be aching. Would love any advise thanks!
Steven's picture
Posted Thu, 09/29/2011 - 11:33
Steven
Hi Jenson, DOMS get slightly better, but I still have soreness 25 years later. Don't wait until you feel perfect to perform workout B.
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Posted Thu, 09/29/2011 - 14:24
Steven Katz
Hi Steve, I have been working out a number of years and I feel a bit burned out. Although I am experienced, would this be a good workout out to taper back a bit while still working out effectively. I am 42 years old and I incorporate cardio 2-3 times a week as well and I just don' t want to take a step back by scaling back my workload for a period. How long would you suggest I do the split if recommended. Thanks, Steven
Steven's picture
Posted Thu, 09/29/2011 - 14:42
Steven
Hi Steven, You could do this split for years if it's to your liking. Trainer John Christy uses a similar workout and trainees have been able to make great gains on it for a very long period of time.
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Posted Sat, 10/01/2011 - 05:41
Mike
Hi, I'm new on the forum and have two questions about this workout: -I'm looking at starting the Wendler 5-3-1 boring but big routine next year when I change jobs and my work schedule normalizes a bit. Will this be a good workout to ease into that? -Currently I travel a lot for work so this negatively affects my workout consistency, my diet, my sleeping schedules and my body's internal clock. I understand these are less than ideal conditions, so I am looking for a simple fullbody routine that will allow me growth in spite of this. Will this qualify? Thanks, Mike
Steven's picture
Posted Sat, 10/01/2011 - 10:46
Steven
Hi Mike, Absolutely. This workout will serve you well. Workout when you can and don't be afraid to move the days around each week to fit your schedule. Trainee John Christy used a program like this for many, many people and they got great results.
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Posted Wed, 10/05/2011 - 12:13
Jacob
Steve what weight gainer do u suggest taking to gain the most muscle with this routine?I'm about ready for a 4day routine an seeing great results,thanks for this work out its made it easy to start back getting into shape.
Steven's picture
Posted Wed, 10/05/2011 - 16:53
Steven
Hi Jacob, Check out the reviews for weight gainers below. Most all of the popular brands are a good choice. http://www.muscleandstrength.com/store/category/weight-gainers.html?dir=asc&order=sales_ranking
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Posted Tue, 10/11/2011 - 23:36
Tuvshuu
Hey Steve. I have a question. What happens if a begginer jumps to intermediate level? I mean without starting by begger routine.
Steven's picture
Posted Thu, 10/13/2011 - 15:00
Steven
Don't jump to a complex workout without first learning how to build muscle and eat properly.
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Posted Thu, 10/13/2011 - 23:50
Tuvshuu
Ok. thanks. I asked this question because my friend want to follow me what im doing. but he is a beginner.
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Posted Fri, 10/21/2011 - 14:33
enrique
wat do you recomend for me as a work out routine im 20yrs waight 225 lbs 5.9 ft tall i got no acces to a gym but i got bench press w/220 lbs totat an dumbbells 25 lbs total i want to loose waight but at the same time get toned bild muscle wat kind of work out would it be good for me and is it ok if i add creatineX3 elite serries?
Steven's picture
Posted Mon, 10/24/2011 - 10:38
Steven
This workout is a good choice but you will eventually need more weight. You want to focus on two things to maximize results: 1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. 2) Eat to maximize muscle gains. Here are some articles that can help: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html http://www.muscleandstrength.com/articles/building-muscle-eating-like-a-bodybuilder.html Creatine is a solid choice as long as you are training hard and eating properly.
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Posted Mon, 10/24/2011 - 15:53
peter jackson
Steve can these workouts be performed as effectivley using the weight machines often found in modern sport and fitness centres thanks for your advice
Steven's picture
Posted Tue, 10/25/2011 - 15:25
Steven
Barbells and dumbbells are a better choice and should be used when possible.
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Posted Thu, 10/27/2011 - 15:44
Benn
Hi Will this work for a u19 rugby workout plan ?? Benn
Steven's picture
Posted Mon, 10/31/2011 - 12:52
Steven
If you are looking for strength and muscle, yes.
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Posted Mon, 11/07/2011 - 19:20
tattooking
hey steve im 32 and have dropped from 89kgs to 64kgs in 8 months can you recommend a diet to work alongside this program to bulk back up im really struggling and would love to be back to 89Kgs i bet you dont get many people asking you how to put weight on lol
Steven's picture
Posted Fri, 11/25/2011 - 12:36
Steven
Here are some articles that can help: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html http://www.muscleandstrength.com/articles/building-muscle-eating-like-a-bodybuilder.html
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Posted Thu, 11/10/2011 - 10:05
NurseKnuckles
Can I add the bear barbell complex on another day? When do you suggest?
Steven's picture
Posted Fri, 11/25/2011 - 12:36
Steven
Sure. You could use it as active recovery up to 3 days per week.
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Posted Thu, 11/10/2011 - 11:04
VINTOH
hi steve i ve been hitting the gym for quite a long time now and trying to get a workout which would just help me maintain ,if not make better of my muscles that i already have.since i dont have much time to train these days,would you recommend this training to someone who has already been used to lifting weights.thanks in advance
Steven's picture
Posted Fri, 11/25/2011 - 12:37
Steven
Absolutely. This would be a great option for you.
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Posted Fri, 11/18/2011 - 14:36
Pat
How long doing this 3 days a week before you see results, also if have a slight gut is there anything extra I can add to the routine. Would you recommend protein shakes, if so what time would you take them in regards to training. thanks.
Steven's picture
Posted Fri, 11/25/2011 - 12:39
Steven
You can make solid progress in 6 to 12 month's time. As fat as fat loss, that is all about diet.
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Posted Fri, 11/18/2011 - 22:28
Hilmi
Is this workout recommended for an ectomorph??
Steven's picture
Posted Fri, 11/25/2011 - 12:40
Steven
Absolutely.
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Posted Thu, 11/24/2011 - 00:58
mark
hey steve, is their a corresponding diet that comes to this kind of routine? I just thinking to start this kind of routine exercise. thanks!. Mark
Steven's picture
Posted Fri, 11/25/2011 - 12:41
Steven
Hi Mark, Here are some articles that can help: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html http://www.muscleandstrength.com/articles/building-muscle-eating-like-a-bodybuilder.html

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