Bodybuilding program · Beginner

Bodybuilding 2-Day Split

Two sessions per week: one upper and one lower. Hypertrophy rep ranges with compounds and isolation. Minimal schedule.

Sessions / week: 2
Weeks: 6
Exercises: 12

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Upper Body

Chest, back, shoulders, arms

Exercise	Sets × reps	Muscle
Barbell Bench Press	3 × 8-12	Chest
Barbell Bent Over Row	3 × 8-12	Back
Barbell Seated Overhead Press	3 × 8-12	Shoulders
Pull-Ups	3 × 8-12	Back
Dumbbell Lateral Raise	2 × 12-15	Shoulders
Barbell Curl	2 × 10-12	Biceps
Barbell Lying Triceps Extension	2 × 10-12	Triceps

Lower Body

Quads, hamstrings, calves

Exercise	Sets × reps	Muscle
Barbell High Bar Squat	4 × 8-12	Legs
Barbell Romanian Deadlift	3 × 10-12	Hamstrings
Lever Alternate Leg Press	3 × 10-15	Legs
Lever Kneeling Leg Curl	3 × 12-15	Hamstrings
Barbell Standing Calf Raises	4 × 15-20	Calves

Need numbers to start from? Use the 1RM calculator or load the bar with the plate calculator.

Frequently asked questions

How many days a week is Bodybuilding 2-Day Split?

Bodybuilding 2-Day Split is 2 sessions per week, run for 6 weeks.

Is Bodybuilding 2-Day Split good for beginners?

Yes. Bodybuilding 2-Day Split is rated beginner in RepEight and sticks to a manageable number of exercises per session.

How do I track Bodybuilding 2-Day Split?

Open Bodybuilding 2-Day Split in RepEight's program library and start it. Each session loads into the tracker with your previous weights filled in, and personal records are detected automatically.