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
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339 Comments+ Post Comment

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Posted Thu, 10/27/2011 - 15:44
Benn

Hi
Will this work for a u19 rugby workout plan ??
Benn

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Posted Mon, 10/31/2011 - 12:52
Steven

If you are looking for strength and muscle, yes.

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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

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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 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-...

https://www.muscleandstrength.com/articles/building-muscle-eating-like-a...

Creatine is a solid choice as long as you are training hard and eating properly.

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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.

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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 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.

https://www.muscleandstrength.com/store/category/weight-gainers.html?dir...

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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

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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 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 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 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.

Steven's picture
Posted Thu, 09/29/2011 - 14:50
Steven

Awesome. keep pushing hard!

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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.

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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, 09/10/2011 - 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 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 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 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 Sun, 08/14/2011 - 06:55
Naim

Steve, could you write some instructions for the Deadlift and the Seated Barbell Press behind Neck?
https://www.muscleandstrength.com/exercises/deadlifts.html
https://www.muscleandstrength.com/exercises/seated-barbell-press-behind-...
I am sure they would be appreciated. Thank you again

Steven's picture
Posted Wed, 08/17/2011 - 13:23
Steven
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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 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 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 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 Wed, 06/22/2011 - 08:17
Chris Gibson

Hi Steve

I have been using this routine for the last few months slowly increasing the weight week on week. I plan to use it for another more or so, but would then like to move on to the next level.
I workout in my garage with a bench that is adjustable, has a pec dec, pull down, preacher and leg extension and this is the only weights routine I have done for over 10 years. My main problem is I do not have much spare time with a new baby and 6 year old in the house along with a career that requires me to study from home also.
Any suggestions on a next level routine that would suit me?

Cheers.

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Posted Mon, 06/20/2011 - 11:12
Lee

Hi Steve,
I used to be a gym rat many years ago until I suffered a back injury on the job that stopped all workouts. After believing what the Dr.s told me I gained a lot of weight and pretty much adopted no activities at all. Last year I was diagnosed with Diabetes and my life has totally changed. I have lost 45#s and my blood sugars are back under control and I have been walking 2.5 miles almost on a daily basis. Now I want to start back in the gym for conditioning and toneing. Using light weights is there anything I can substitute for the "no go" back exercises?

I'm shooting for condition because building mass would be way out of reach.

Thanks

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Posted Sat, 06/04/2011 - 23:48
Rick

Ok.. so I admit this is a total noob question, but what would be a good timeframe for weight increase? I started about 6 weeks ago doing the routine with a 50lb bar, and have increased to weight to 60 about two weeks ago. Would adding ten pounds every two weeks be over doing it?

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Posted Tue, 05/24/2011 - 09:40
arjay

Hi Steve

i used to workout in a gym 2 years past... and now im planning to go back and use this workout routine to start...
uhm... how long should i do this for and what sort of routine should i move up to?

Thanks in advance.....

Steven's picture
Posted Tue, 05/31/2011 - 14:53
Steven

Hi Arjay,

You can perform this workout as long as you'd like. I would use it at least 3-4 weeks.

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Posted Fri, 05/20/2011 - 09:18
Christopher

Hey guys,

So I have been doing weight watchers for about 16 weeks now and the weight loss has been slow. My friend is doing it too and has been working out and he is losing double the weight I am. I now want to work out. I want to build a lot more muscle then I have now and not be fat anymore. I am now 278. I'm 6'4. Is this a good workout to start with. I have done it for a week now and I really like it. Is there another one that would be better suited to weight loss and muscle gain? Also is After Max a good recovery shake?

Thanks
Christopher

Steven's picture
Posted Mon, 05/23/2011 - 13:28
Steven

Hi Christopher,

The Weight Watchers approach won't be the best approach to help you reach your goals. 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) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

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

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

Regarding "After Max"...it is a solid product.

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Posted Thu, 04/28/2011 - 06:39
Donny

why seated calf raises? I train at home and would rather do one legged DB calve raises.

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Posted Thu, 04/14/2011 - 08:34
Donny

why seated calf raises? standing calf raises(one legged with Dumbbells) works all the calfs.

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Posted Fri, 04/08/2011 - 00:08
Oliver

Hi Steve,
I'm an absolute beginner to weight lifting so i chose this routine because it fits my schedule perfectly. I've been training with a mate for a few weeks now and we have both noticed an initial 'pump' and even a substantial drop in body fat. I just wonder wether we should try finding the heaviest weight we can lift comfortably for each exercise and restart, now that we know what we can comfortably lift. Some exercises just seem too easy. So I'm basicly just wondering why the sets are so long (up to 25 reps)? I was under the impression that to build you need to lift between 6-12ish reps per set.
Great workout BWT! Really feeling stronger!
Thanks,
Oliver

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Posted Sun, 03/20/2011 - 02:36
Raymond

Did this workout today loved everybit of it