Two Body Parts a Day Workout Plan with PDF

Welcome to the Ultimate Two Body Parts a Day Workout Plan! We combine a 3 Day Push Pull Leg and a Bro Split routine to not only give you a workout plan that hits two muscle groups a day, but also to ensure balanced development, prevent overtraining, and maximize muscle growth and recovery.

This approach blends the structured focus of targeting specific muscle groups in each session, as seen in a Bro Split, with the functional and compound movements of the Push Pull Leg routine.

Training two major muscle groups a day allows for lots of intensity and adequate rest. It also takes advantage of some cool biomechanical realities that set the stage for muscle gains. Things like reciprocal inhibition.

Jump to the workout plan now!

Alternatively, you can download the free PDF version of the routine using the link below:

Get ready to work hard, have fun, and grow.

1. Two Body Parts a Day Workout Plan In a Nutshell
2. What To Expect
3. Workout Plan Structure
   • Scheduling Rest Days
4. The Two Body Parts a Day Workout Plan
   • Day 1: Chest & Deltoids
   • Day 2: REST
   • Day 3: Legs & Arms
   • Day 4: REST
   • Day 5: Back & Posterior Deltoids
   • Day 6: REST
   • Day 7: REST
5. Program Guidelines
   • 1. Apply Progressive Overload
   • 2. Keep Reps in Reserve
   • 3. Focus on Rep Cadence
   • 4. Rest!
     • Rest between sets

Two Body Parts a Day Workout Plan In a Nutshell

What To Expect

You’ll be working out 3 days a week. Expect to be surprised how hard a 3 day workout plan can be, and how much progress you’ll make if you follow it as-written. Somewhere in the early 2000s, the fitness industry lost its mind and began preaching a more-is-better-and-all-the-time-is-even-better-than-that workout method. This stuff makes for interesting T-shirt sloganeering but crappy results… unless of course your goal is just to spend all your time in the gym, be exhausted 24-7 and stand in front of the mirror wondering why you look the same this month as you did 6 months ago. With this routine, you can expect to begin to truly enjoy the gym, savor each workout, and be surprised by how much you’ll grow and the new shape your muscles will take on.

Workout Plan Structure

There are 3 workout days, organized similarly to a traditional Push Pull Legs split. Shoulder muscles are segregated according to the 3 divisions of the deltoids. Anterior and middle delts are trained on Chest Day. Pecs–obviously–appear on Chest Day. You’ll train arms on Leg Day and posterior deltoids on Back Day. Your posterior delts participate in all rowing motions, so placing them in a workout along with lats and traps makes sense.

This is the old school classic Monday-Wednesday-Friday (or Tuesday-Thursday-Saturday) split made popular in the 70s by Joe Weider. I started off this way. It’s great for newbs and experienced lifters alike. If you’d like to add some ab work, add 4 sets of crunches for 10 to 20 reps on any day you like. If you like the alternating right elbow-left knee left elbow-right knee style crunch, those are good too. If you’re doing the exercises in the plan as intensely as you should, you’ll get plenty of midsection work simply by bracing the core. Reply in the Comments if you’d like the details why abs aren’t included here.

You might also like: 6 Day Push Pull Legs Workout Routine

Scheduling Rest Days

Don’t feel obligated to follow the body part split exactly as prescribed. Change the days if that works better for you based on whatever else you’ve got going on in your life and your weekly routine. Here’s Option 1, a traditional way to arrange the workout days. It follows the classic Weider Monday-Wednesday-Friday routines of years ago. If you’re training hard, it’s an effective spacing of workouts and rest days. Option 1:

Now here’s Option 2, a rest day spacing that allows for a second recovery day after a monster leg day. Leg days done right take a lot out of you, and a second rest day before heading back to the gym…not a bad idea at all. Option 2:

And here’s Option 3, for people like me who just can’t wait for Back Day. Back Day is my favorite, and I often push the boundaries of overtraining on Back Day. This arrangement gives your deltoids more recovery time before you involve the other two delt divisions again on Chest-Deltoid Day, then another two rest days before you hit them again. Again, not a bad idea. Option 3: