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
8 weeks
30-45 minutes
Barbell, Bodyweight, Dumbbells
Male & Female
download pdfDownload Workout

Workout Description

This is a 2 day per week fullbody routine, designed by Steve 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

350 Comments+ Post Comment

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Posted Mon, 08/19/2019 - 21:45
Larry Chmiel

I have been sedentary for the past six months due to a foot problem, no walking for distances, no weight training. I am 76 years old and no couch potato. I mixed and poured 144 bags of concrete for the foundations of a deck that I am building.. I also, dug the holes. I rested when tired and did not push myself as I would if I were 40.
I lost 30 pounds through dieting only during the last six months. My daughter said that I look weak and scrawny
Would this be a good routing for me to build some strength and some muscle in order to finish building my deck and look physically better.
Thanks for your advice!.

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Posted Wed, 06/19/2019 - 13:49
Trevor Williams

If I struggle with a shoulder mobility issue, could I sub out behind the neck shoulder press with a conventional shoulder press?

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Posted Sun, 08/26/2018 - 16:37

What’s recommended rest between sets?

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Posted Mon, 08/27/2018 - 08:49

Hi Justin,

60ish seconds should do the trick.

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Posted Tue, 06/26/2018 - 19:01

What are your thoughts on doing 100 push-ups everyday on your off days just to stay fresh and maybe prolong protein synthesis. I don't think that would be overdoing it right?

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Posted Sun, 02/11/2018 - 17:40

Steve I wanted to ask you why you believe that this is a beginners program, I have analysed this program and it can be used for intermediate and advanced trainers as well, the reason I say this is because at some point in anyone’s lifting career they may need to reduce their time in the gym or they come across a sticking point this is at excellent routine at any level. Anyone that thinks that this is too easy especially 2 days a week let them train between 80 to 85% of their 1 rep max on all exercises and let me know how they get on.

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Posted Tue, 09/13/2016 - 00:01

has anybody followed this program...kindly let us know your results

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Posted Mon, 06/15/2015 - 19:19

Behind the neck presses for beginners? I'd substitute that with front presses, less risk of shoulder injury

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

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, 12/11/2016 - 07:44
Gregory Enzor

Low carb diets are a myth for losing weight. My wife uses an 80-10-10 Carb, Protein, Fat nutritional plan and she has lost weight while maintaining her energy levels, fitness, and strength. The types of carbs you consume and the time of day you consume them in relation to your workout routine are the keys. Research the plant based community on diet and nutrition, Rip Essylstein and the Engine 2 diet, and compare the myths to the reality.
Walking for a length of time is good, but shorter, more intense (still low impact) aerobic activity will boost your metabolism. Again, timing is key with this as well.
Any workout routine, just as a diet, are simply routine until you make them meet your needs. Gaining strength comes from all of these put together in the right package and done the right way for your body, lifestyle, and nutritional habits.
E-mail me if you want more specifics at gregenzor@gmail.com or continue through this forum.

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Posted Thu, 04/11/2019 - 17:07

Only if you cut cals.

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

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

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 Tue, 01/26/2016 - 13:08

yes ,,dumbell press..barbell front press or handstand push ups

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

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

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

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

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, 02/15/2017 - 21:33

You can add 3 sets for biceps and 3 sets for triceps after each workout 8-10 rep range....
do more pull ups and dips..whenever possible

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

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

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

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

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

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?

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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

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

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

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

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

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

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

Will this be enough to add mass on shoulders?

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

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

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

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

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

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

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

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

What should be done as far as warm up sets?

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

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.

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

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

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?


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

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

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

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

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

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