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Training Routine: 2-DAY SPLIT

Here is a 2 Day Split training routine. Meaning your whole body split between 2 days, for either someone who only makes it to the gym twice a week, or for someone who would like to alternate upper body and lower body days. Some people have 3, or 4 day splits… There is no right and wrong, it is different for everyone and their goals.

Fitness routines will be different for EVERY individual. This is just a list of a few staple exercises to help you get going. You can play around with different amounts of sets and reps. But 2-3 sets x 10 reps each exercise is a great way to get the exercise into your head, and your body familiar.

Please message me if you have any questions, or would like a suggestion with your specific weight.

If you are not sure what the exercise looks like, simply google images it!


Do 2-3 sets and 10 reps of each exercise. Aim for heavier weights

  • Squats

  • Walking Lunges

  • Bulgarian Split Squat

  • Step ups (Option w/ shoulder press/frontal raise - light weights)

  • Hamstring Curl

  • Quad Extension

  • Glute Raise


Do 1-2 sets of each exercise, or 2 exercises from each muscle group. 10 reps each set.

  • BACK: Heavier weight

    • Lat Pull Down

    • Rows

    • Single Arm Bent Over Row

    • Reverse Flys

    • Cable Single Arm Row

  • CHEST: Mid weight

    • Dumbell Chest Press

    • Push ups

    • Incline Flys

    • Cable Flys

  • BICEPS: Lighter weight

    • Curls

    • Hammer Curls

  • TRICEPS: Lighter weight

    • Tricep extension

    • Dips

  • SHOULDERS: Lighter weight

    • Shoulder Press

    • Lateral Raise

Photo by: @Olgaswart

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