How to Do 2×2 Workout Split Routine?

Are you interested in learning about this topic? Keep reading for great tips! Everyone knows that when it comes to a fitness regimen, it can be difficult to find the time and the energy. Trying to practice a good workout routine is always a challenge. Yet, if you can find the time, you will surely find your energy. If you are ready to really get into your fitness, then you need to try out The 2×2 Workout Routine.

You can customize this 2×2 split to fit your fitness goals and lifestyle

2×2 workout split routine. This 2×2 workout split routine is designed to be quick and efficient. The program consists of two upper body workouts, two lower body workouts, and two core workouts per week. The main goal of this program is to build muscle mass, increase strength, and improve athletic performance.

The program will work best if you have at least a few months of training experience under your belt, but it’s not necessary if you have a solid strength base. If you are just starting out with weight lifting I would recommend starting with my Beginner Strength Program instead.

It’s perfect for beginners because it includes all the exercises needed to get started on your journey to become stronger as well as a complete plan for building muscle mass over time.

A 2×2 workout split is similar to a 2-day workout split, except that when you work out each muscle group, you do two exercises for it instead of one

For example, if you were doing an exercise for your chest, instead of doing just one exercise for the pectoral muscles, you would do two different exercises for them.

This type of workout is often referred to as “4-day split” or “5-day split” depending on how many days you have off per week. But when you look at it from another perspective, it’s really just a 2-day split with an extra day added in between each workout and after every third workout day.

There are plenty of good reasons why someone might want to use a 2×2 split over other types of splits, such as: You have trouble recovering from long workouts (longer than 45 minutes). You want to focus on quality training rather than quantity training.

Workout splits are designed to give some parts of your body more rest than others

If you’re training four days a week, for example, one of your workouts will focus on upper-body exercises and another will focus on lower-body exercises.

The idea behind a two-day split is that you’ll spend more time on the muscles you work on day one and then less time on them on day two. This allows you to train different muscle groups with less overlap in between workouts.

The two most common types of 2×2 workout splits are:

  • Push/pull/legs split – Push refers to chest and triceps, pull refers to biceps and back, and legs refers to quadriceps and hamstrings. This split works well for people who need a lot of recovery time between workouts because there’s only one major muscle group being worked each day. It also works well if your gym has limited equipment or space because you’re only working out three times per week.
  • Chest/back/arms/legs split – Chest refers to pectorals (or “pecs”) and triceps; back refers to latissimus dorsi (or “lats”) and trapezius; arms includes biceps

Two common 2×2 workout splits are upper/lower and push/pull

The upper/lower split is a classic bodybuilding routine that consists of two workouts per week: an upper body workout and a lower body workout. The upper body workout hits all the major muscle groups in your upper body, while the lower body workout hits all the major muscle groups in your lower body.

The push/pull split is another popular 2×2 workout routine that divides your workouts into two categories – pushing exercises (like bench presses) and pulling exercises (like rows).

You can also combine these two types of splits by doing a full-body workout three days per week. For example, do an upper body day on Monday, lower body on Wednesday and full-body on Friday. This gives you one dedicated day each week for each muscle group instead of spreading them out over three days like you would with an upper/lower or push/pull spli

This means that on one day, you’ll target your upper body and on another day, you’ll target your lower body

The 2×2 workout split routine is a simple but effective way of organizing your training program. It can be used by anyone, whether they are new to weightlifting or experienced athletes in need of a change in their routine. It’s also a great way to transition from a full-body program to focusing on specific muscle groups.

The best part about this split is that it allows you to train each muscle group twice per week, which should be the minimum frequency for gaining strength and size.

On a push/pull workout split, you’ll do exercises that “push” weight away from your body in one session and exercises that “pull” weight toward your body in another session

2×2 workout split is the most common a push/pull workout split, you’ll do exercises that “push” weight away from your body in one session and exercises that “pull” weight toward your body in another session.

This type of routine is great for beginners because it allows you to focus on two opposing muscle groups at once, or for advanced lifters who want to increase the intensity of their workouts by training multiple muscle groups at once.

There are many different ways to set up this type of program, but we recommend doing each workout twice a week, with at least one day off between each session

A 2×2 workout split allows you to train each muscle group twice per week

  • In the first week of your training cycle, you would train your chest, shoulders and triceps on Monday and Friday, and train your legs on Tuesday and Thursday.
  • In the second week of your cycle, you would train chest, shoulders and triceps again on Monday and Friday, but this time you would train your back and biceps instead of legs.


When you’re done, plug in a bit of weight loss and muscle gain along with the extra energy you feel. I’m telling you right now, it’s hard to feel anything but better after that short workout! Don’t worry if you don’t want to add in an aerobic activity. Just do the circuit twice a week at a minimum. You’ll need at least one day of rest or lower intensity aerobic activity (like walking) between sessions so your body can recover and get stronger.