Workout 2: Beginner, upper/lower split

beginner, 2-day upper/lower split

This routine can be done on a Monday-Wednesday-Friday schedule, with the next workout being “floated” into the next week (so that one week Monday would be lower body, the next Monday would be upper body), OR on alternating days (1 day of workout, 1 day of rest, 1 day of workout, and so forth), OR 4 days a week on a Monday-Tuesday-Thursday-Friday schedule. Don’t do this workout more than two days in a row.

Rest 1 to 2 minutes between sets (you might want a little longer between squat sets).

Notation: Exercise sets x reps
For example: bench press 3 x 8 is 3 sets of 8 reps per set

day 1 – lower body

  1. Squat or leg press 2 x 12-15
  2. Stiff-legged deadlift 2 x 12-15
  3. Calf raise 2 x 12-15
  4. Back extensions 2 x 12-15

day 2 – upper body

  1. Lat pulldown 2 x 12-15
  2. Standing overhead shoulder press 2 x 12-15
  3. One-arm dumbbell row 2 x 12-15
  4. Bench press 2 x 12-15
  5. Ab crunches 2 x 12-15