I find that two day splits work well with me and I retain more energy between workouts over 3 day splits.

So I've been doing random full body exercises on both days.. but alittle more Arms-Abs on tuesday and more Chest and legs on thursday..

Anyone have a better detailed full body workout for 2-day splits ?

I'm doing 30-45 min cardio at 135-140bpm avg. 65-70% (counting resting heart rate) on mon-wed.-fri

Thanks

Make sure you are hitting all your primary compound exercises... bench, squat/deadlift, etc.

You can check out HST... it is a 3 day fullbody workout. You could take the sample routines and adapt it to your 2 day workout by increasing the volume or intensity.

http://www.hypertrophy-specific.com/hst_index.html

Anyone have a better detailed full body workout for 2-day splits ?

Thanks

davedraper.com has a buch of them listed under "sample workouts"

Ive just this week started a 2 day split. Gonna see how i get on for a month. Ive gone

Day 1

Bench press *3 sets
Miltary press *3 sets
Incline DB press *3 sets
Arnold press *3 sets
Bodyweight Dips *2 sets
A tricep excersize *2 sets


Day 2

Squat *3 sets
Deadlift *3 sets
Lunge *3 sets
Seated Cable row *3 sets
Bodyweight Chinups *2 sets
A bicep excersize *2 sets

And then i do cardio and abs on other days.

Its really hard work during the session keeping the weight up and energy levels big, but hey, you gotta do that if your going for 2 days.

Aim for the compound movements as said. You can go far wrong.

Hey CASD,

Just a question, but why do you eat so few calories? I thought you were eating 1600 - 1700 and it was based off 1350? This seems way, way too low. I would think that you are definitely inducing catabolism and it would be hindering your gains. I would think you would want to add 500 calories/day (eat 2100/day).

I read that for men, in general, never go below 2000 calories/day. In some cases you can, but I don't think this would be one.