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.

338 Comments+ Post Comment

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Posted Fri, 04/17/2015 - 21:30
mina

if i stick to this routine with walking daily for one hour and low carb diet .. Is this suitable for losing weight with increasing strength??
Thank you

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Posted Sun, 03/29/2015 - 21:58
clark

im trying to get keep so im hoping this is the right way to start? what kind of diet and cals do i need to take in. do i eat the same on days im not working out. is it ok to do cardo. on days im not lifing? thanks

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Posted Mon, 03/23/2015 - 04:47
bestill

Seated Barbell Press Behind Neck
i do not have a rack or squat stand ..
can i change this by other exerises ?

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Posted Fri, 03/13/2015 - 01:53
Angus

Hi there steve i was wondering if is it ok to preform this routine 3 days a week instead of two on monday wednsday and friday?

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Posted Mon, 12/01/2014 - 21:56
Alexis

Hey I'm a female with a high body fat. However I would like to build strength. Do you recommend this routine? I'm doing cardio 3 Times a week currently.

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Posted Sat, 10/18/2014 - 23:43
Genesis

Hey, so I've been working out now for five months so I was wondering, can I still use this program? I mean I am still considered as a beginner right?

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Posted Wed, 10/15/2014 - 23:03
Tom

Hi there,

This has been a great work-out while I've had to prioritize my studies, yet still hit the gym a few times a week. I've managed to make steady progress for everything, with the exception of my arms which have seemingly plateau'd. Should I consider alternative exercises (I've been doing Hammer Curls and Close-Grip Bench Press for Bi's and Tri's respectively), or just force myself to move onto higher weights after a certain amount of time?

Thanks :)

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Posted Wed, 10/08/2014 - 00:18
josue

can I do this workout: A Monday and thrusday and B tuesda and Friday?

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Posted Wed, 10/01/2014 - 21:25
Mitchele

Hi steve, im wondering how should i drink my protein supplement during my non workout days, thanks!

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Posted Wed, 10/01/2014 - 21:20
Mitchele

Hi Steve

Im wondering how should I drink my protein supplement during my non workout days, thanks in advance

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Posted Sat, 09/20/2014 - 04:52
kieran

Hey Steve I've been training bout 13 years and hit a plaque would dis help me to gain again

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Posted Fri, 09/19/2014 - 18:43
ron

Hi Steve, I am working out 4-5 days workout in a week with one mussel every day., I want to change a program for next 4 weeks, I want to loose belly fat, I'm 31 172cmhight 78kg weight, what do you suggest?
Thanks
ron

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Posted Mon, 09/08/2014 - 09:42
Luís Sousa

hi Streve,
Know i'm married and i used to workout from monday to friday, and she doesnt agree so much because she's working on shifts (one week morning shift, another week night shift) i wondering if i do your workout plan on her morning shifts like monday and thursday and when she's in night i'll workout from monday to friday. what you think about?
thanks in advance.

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Posted Sat, 08/30/2014 - 03:27
aze

Hi Steve. Can I squeeze all this to one day work out? Due to work schedule. I can only train on Saturdays. Or any recommendations? Suggestions?

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Posted Wed, 10/15/2014 - 09:01
janaka

just do.. squat s/ bench press / barbell rowing and barbell press as prescribed..and add few other exercises if u have energy...

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Posted Thu, 07/10/2014 - 06:00
Robin

Hi (: i want to ask if i habe to do squats.. i cant do them anymore ._. my left knee is fucked.. i cant twist it anymore.. deadlifting is totaly fine.. can i skip squats and only do deadlift twice a week?
please reply :/

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Posted Mon, 06/02/2014 - 18:51
Tommy

Hi Steve,

I came across your 3 day (m, w, f) dumbbell workout and plan to do that but I thought "What can I be doing on Tuesday and Wednesday? I came across this but I know it would not be a good idea to work this in with the 3 day workout. What do you recommend doing to stay active on the days off. I plan to do cardio and abs Mon-Fri regardless. Should Tuesday and Thursday be days I stay away from lifting and focus on cardio/abs and muscle rest?

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Posted Wed, 10/15/2014 - 09:05
janaka

trh some hill runs or.. 10 X 100 meters or 8 X 200 meters..

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Posted Mon, 05/05/2014 - 20:48
janaka

Hi, Steve, Thank you very much for this routine..I used it with great succsess..I am 43 and still could pack on some impressive muscles..and my strength levels went up..thanx again...I am happy to see this post is stii alive .
could somebody whlo followed this programme update js with their results please.

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Posted Thu, 04/24/2014 - 13:56
Enrico

Will this be enough to add mass on shoulders?
Thanks

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Posted Sat, 03/29/2014 - 06:19
Ali

Hi
I have an other question if I am a 15 years old teenager how much should the barbells or dumbbells weight ???

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Posted Sat, 03/29/2014 - 06:07
Ali

Hey thanks for the program it's good but I have a problem with all of the programs I have seen and the problem is that I only can go to the gym on Friday or Thursday and I want to now that is there any problem on that or not ?
I can't go on any other day on till the summer comes.
And does this program have any problem for a teenagers growth?

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Posted Fri, 03/28/2014 - 08:52
Dion

Hey Steve,

I got to hand it to you, your website is absolutely a great source of information.
I really liked the 2 day full body workout routine from you. but I miss certain equipment to follow the exercises mentioned. I use dumbbells, (body weight) Push ups, Pull ups. Is there a possibility you could describe me variaties of the exercises mentioned which I cant do myself?

Thank you very much

Regards Dion

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Posted Tue, 03/25/2014 - 20:04
Matt

I would like to try this routine out, but I feel that my incline BP is a particular weak area of mine. Would it be alright to add it in before regular BP? Thanks

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Posted Thu, 03/20/2014 - 06:40
Anthony

Awsm stuff..... just wanted know how long should anyone do this for??? eg: 3 weeks, 4 weeks etc.. and also hope u could upload a little advance work-out after completing this....

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Posted Wed, 03/19/2014 - 13:25
peter

Hey, thanks for this. I have been lifting for many years off and on. I just started a boot camp style routine 1 hour a day 3x a week. You think this is enough on my off days or should I add to it? or should I not lift at all on my off days?

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Posted Fri, 02/21/2014 - 03:52
Qassem

Hi Steve I'm new on working out I'm 20 and weigh 190 lbs, My height is 5'8, I have a bit of a belly, and want to lose some fat. As well as being fit. Should I do this schedule with cardio or this alone could help me be fit. Thanks

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Posted Sat, 02/08/2014 - 10:54
Terry Kilgore

Any recommended workout for a trucker. Always in truck. When I do go home its only for 2 days in A row. Any advice would be appreciated.

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Posted Thu, 02/06/2014 - 16:36
wvengineer

What should be done as far as warm up sets?

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Posted Wed, 01/22/2014 - 17:22
Andrew

Hi Steve,

I'm doing Cross-fit twice a week, and MMA twice as well. Would you recommend adding this routine too? I need to put on some muscle, but I'm worried that I may over-train. My schedule would be like this:
Monday: Cross-fit
Tuesday: MMA
Wednesday: Cross-fit
Thursday: Workout A
Friday: MMA
Saturday: Workout B
Sunday: Free
The MMA sessions don't really put much strain on my muscles, at least that's how I feel.
Thanks

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Posted Mon, 12/02/2013 - 17:53
Nil

Can the squat be replaced with the 75 degree leg press and what can i replace the deadliest with ?
\

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Posted Fri, 11/22/2013 - 11:11
Endo/Ecto guy

Hi Steve,
I found my answer about the resting period on page 3-4.
sorry for not backreading.

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Posted Thu, 11/21/2013 - 21:52
Dan Higgins

hey, what will be a good substitution be for "Seated Barbell Press Behind Neck" I have done these before and I do them very awkwardly, thanks

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Posted Wed, 11/20/2013 - 09:48
gyneco-man

Hello Steve,

I have gynecomastia. but my man boobs is not that big really..
will working out help me cover my man boobs?
or in other words, will this workout work for my man boobs?

Thanks

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Posted Tue, 11/19/2013 - 15:07
Endo/Ecto guy

HI Steve,
what rest period do you recommend per set?
Thanks

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Posted Wed, 11/13/2013 - 09:44
Frank_bbf0101

Steve, although I may disagree with the exercises that are at higher reps, the overall work out looks great as it involves the large compound movement but why do you think that this work out would not benefit an advance trainer, after all if we want to grow we always go back to basics

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Posted Wed, 09/25/2013 - 15:49
Jacob

Hi Steve
Can I add a shoulder exercise in workout A, and a chest exercise in workout B? and which would you recommend?

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Posted Sat, 08/31/2013 - 13:20
jay

Hey Steve, wanted to start the 2 day a week workout was wanting to know if this would build my legs..i have a home gym no dumbbells. just power rack and 385lb in weights..really trying to build my legs

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Posted Tue, 07/23/2013 - 05:00
George

Hi Steve
shall i do cardio before starting this workout or after?
thanks

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Posted Thu, 07/04/2013 - 19:40
janaka

thanx Coach for this excellnt routine..ad for the insight..

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Posted Wed, 07/03/2013 - 09:38
Jeannette Byrnes

I have read that the behind the neck press is not a safe exercise

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Posted Mon, 05/27/2013 - 15:57
Rebecca

Hi Steve, I am a yoga instructor and studio owner. I have two days mornings only to hit the gym. I have been lifting for 13 years. Is your two day split a good choice for me. I have to keep back strength as I have many spine issues. I am use to lifting heavy but not crazy. I am fairly strong for a women and love lifting hard. Yoga does great things for the body... I still think weight lifting Is important.

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Posted Mon, 05/27/2013 - 05:22
navjot

when u say sets is that the same exercise 3 times or do all the others and comeback to that one

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Posted Sun, 05/19/2013 - 22:44
Austin

Hey Steve, how are you? Im on a cutting phase.

Would it be better to do a third day of HIIT or add a 10-20 HIIT as warm-up / close-up on each day?

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Posted Wed, 05/08/2013 - 08:32
ben goggin

should i add something in to work the back of my thighs

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Posted Wed, 05/08/2013 - 17:20
mnsjason

The deadlifts in this routine target your hamstrings (back of thigh), so there's no need. Feel free to include some, however, once you're ready to move to a more advanced routine.

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Posted Fri, 04/12/2013 - 02:40
Ez3kiel

hi steve,
I'm been doing this work out for almost 10months, and i got busy on work before i even knew it i stopped for almost 3months. what could you recommend as a next work out routine after this? Home based work out. or should i keep this? I'll wait for your reply. thanks.

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Posted Wed, 04/03/2013 - 06:31
Joseph

Hi! Can I replace day 2 from thursday to wednesday? So my workout will be on Monday and Wednesday. Will there be any negative effects?

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Posted Tue, 04/02/2013 - 18:49
Ralph

Would it be just as effectuve if I swapped out the seated barbell press for a military press instead? It would be the same amount of sets and reps.

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Posted Fri, 03/29/2013 - 00:19
josh

I'm a beginner and I'm confused about doing more reps and adding more weight. How will I know when I have to add more weights/reps? Also, what will I gain in doing more reps? adding weight is for gaining muscle right?