Two Body Parts a Day Workout Plan (6-Day Gym Schedule)
Updated: 14 hours ago
Training two body parts a day is one of the best gym workout splits for muscle gain. In my Two Body Parts A Day Workout Plan video on the Buddy Fitness YouTube channel, I share a full week, 6-day gym schedule where every muscle is trained twice a week.
I am Ravi Kumar Gupta, a certified fitness coach with 12+ years of experience. Below is the full schedule, the exercises for every workout day, and tips to get the best results from this split.
Two Body Parts Workout Schedule at the Gym
Monday: Chest and Triceps
Tuesday: Back and Biceps + Abs
Wednesday: Legs and Shoulders
Thursday: Chest and Triceps
Friday: Back and Biceps + Abs
Saturday: Legs and Shoulders
Sunday: Rest
Each muscle group is trained twice a week with at least 2 days of rest in between. This higher training frequency is great for muscle growth and strength.
Monday and Thursday: Chest and Triceps Workout
Chest exercises:
Barbell flat bench press
Barbell incline bench press
Barbell decline bench press
Pec deck fly
Triceps exercises:
Triceps bench dips
Dumbbell overhead extension
Pulley push down
Bent over kickback
Tuesday and Friday: Back, Biceps and Abs Workout
Back exercises:
Lat pull-down (wide grip)
Seated cable row
Barbell deadlift
Bent over row
Biceps exercises:
Dumbbell bicep curl
Close grip EZ bar curl
EZ bar preacher curl
Hammer preacher curl
Abs exercises:
Weighted crunches
Reverse crunches
Bicycle crunches
Wednesday and Saturday: Legs and Shoulder Workout
Leg exercises:
Barbell back squat
Leg press
Leg extension
Lying leg curls
Seated calf raise
Shoulder exercises:
Dumbbell side raise
Dumbbell front raise
Seated dumbbell shoulder press
Reverse pec deck
Dumbbell shrugs (traps)
Sunday: Rest Day
Take full rest. Your muscles repair and grow when you rest, eat well and sleep 7 to 8 hours.
Tips Before You Start
Warm up for 5 to 10 minutes before every workout.
As a general guide, do 3 to 4 sets of 8 to 12 reps for each exercise, resting 60 to 90 seconds between sets.
Focus on correct form first, then add weight slowly every week (progressive overload).
Eat enough protein and calories for muscle gain. Try the Full Day Diet Plan for Muscle Gain on our blog.
Sleep 7 to 8 hours every night for recovery.
Frequently Asked Questions
Is training two body parts a day good for muscle gain?
Yes. A two body parts a day split trains each muscle twice a week, which is a strong frequency for muscle growth and strength, as long as you eat and recover well.
Which body parts should I train together?
In this plan, chest is paired with triceps, back with biceps and abs, and legs with shoulders. These pairs work well because the smaller muscle also helps in the bigger muscle's exercises.
How many days a week is this workout plan?
It is a 6-day gym workout plan: 3 different workouts done twice a week, with Sunday as a rest day.
Is this plan good for beginners?
Beginners can follow it with lighter weights and fewer sets. If you are completely new to the gym, start with 3 to 4 days a week and slowly build up to 6 days.
Watch the Full Video
Watch every exercise of this plan in my Two Body Parts A Day Workout Plan video on the Buddy Fitness YouTube channel: https://www.youtube.com/watch?v=R2TbcQDAVkU
Want a gym workout plan and diet plan made only for your body and goal? See our online training plans at https://www.buddyfitness.in/programs or WhatsApp +91 7208214070.
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