2-Day Split Workout Templates

Two day split workout templates are based around creating two workouts (A & B) and rotating them.

Select a Rotation, and then a Routine to create a Program.

Possible Rotations:

• 4 workout days per week
  • 2 on, 1 off, 2 on, 2 off
  • ABXABXX
    
    
• 3 workout days per week
  
  • 2 week rotation
  • XAXBXAX - XBXAXBX
    
    
• 2 on, 1 off
  
  • 3 week rotation
  • 5 workouts in Weeks 1 and 2, 4 workouts in Week 3
  • ABXABXA - BXABXAB - XABXABX
    
    
• every other day
  • AXBX

Possible Workout Routine Choices:

Each workout has an A workout and a B workout. These are meant to be rotated in the above rotations accordingly.

• Push/Pull Workout - 2 workout options
  • A: Push - Quads, Chest, Shoulders (front), Calves, Triceps
  • B: Pull - Back, Hams, Shoulders (side/rear), Biceps, Abs
    
    
• Upper/Lower - 2 workout options
  • A: Upper - Chest, Back, Shoulders, Arms
  • B: Lower - Quads, Hams, Calves, Abs
    
    
• Torso/Legs and Arms - 2 workout options
  • A: Torso - Chest, Back, Shoulders
  • B: Legs and Arms - Quads, Hams, Calves, Arms, Abs