Workout Split Routine: Train Every

Muscle Twice a Week

Choose the split that best fits your schedule and preferences. Remember to warm up before
and cool down after each session.

Option 1: Push/Pull/Legs (PPL) Split - 6 Days a Week

This split allows for high frequency and dedicated focus on each muscle group.
Day Focus Key Exercises (Examples)
Monday Push A Barbell Bench Press, Incline
DB Press, Overhead Press,
Lateral Raises, Triceps
Pushdowns, Overhead DB
Extension
Tuesday Pull A Deadlifts, Lat Pulldowns,
Bent-Over Barbell Rows,
Seated Cable Rows, Face
Pulls, Barbell Bicep Curls,
Hammer Curls
Wednesday Legs A Barbell Squats, Leg Press,
Romanian Deadlifts (RDLs),
Leg Extensions, Leg Curls,
Standing Calf Raises, Seated
Calf Raises
Thursday Push B Dumbbell Bench Press,
Machine Chest Press,
Dumbbell Shoulder Press,
Cable Flyes, Close Grip Bench
Press, Triceps Overhead
Extension
Friday Pull B Pull-ups/Assisted Pull-ups,
T-Bar Rows, Single-Arm DB
Rows, Reverse Pec Deck
Flyes, EZ Bar Curls,
Concentration Curls
Saturday Legs B Goblet Squats/Front Squats,
Bulgarian Split Squats, Glute
Ham Raise/Hyperextensions,
Walking Lunges, Calf Press
Sunday Rest Active Recovery or Full Rest
Option 2: Upper/Lower Split - 4 Days a Week
A great option for hitting muscles twice a week with more rest days.
Day Focus Key Exercises (Examples)
Monday Upper A Barbell Bench Press,
Bent-Over Barbell Rows,
Overhead Press, Lat
Pulldowns, DB Incline Press,
Barbell Bicep Curls, Triceps
Pushdowns, Face Pulls
Tuesday Lower A Barbell Squats, Romanian
Deadlifts (RDLs), Leg Press,
Leg Extensions, Lying Leg
Curls, Standing Calf Raises,
Plank
Wednesday Rest Full Rest
Thursday Upper B Pull-ups/Assisted Pull-ups, DB
Shoulder Press, Seated Cable
Rows, DB Flat Bench Press,
DB Lateral Raises, Hammer
Curls, Overhead DB Extension
Friday Lower B Deadlifts, Lunges, Glute
Bridge/Hip Thrusts, Seated Leg
Curls, Hack Squat/Goblet
Squat, Seated Calf Raises,
Cable Crunches
Saturday Rest Full Rest
Sunday Rest Full Rest
Important Notes:
●​ Sets & Reps: Aim for 3-4 sets per exercise, 6-12 reps for muscle growth, or 3-6 reps for
strength.
●​ Progressive Overload: Gradually increase weight, reps, or sets over time.
●​ Form: Always prioritize proper exercise form.
●​ Recovery: Ensure adequate sleep and nutrition (especially protein intake).