As you browse Instagram, you come across fitness influencers working out six days a week, effortlessly completing hour-long calisthenics routines.
But here’s the truth: Most of us have a BUSY life. We’ve got jobs, families, and Netflix shows to catch up on. And you don’t have to spend hours on that. Even it’s NOT Required.
Let me tell you the real deal: You can build serious muscle, strength, and functional fitness with just two bodyweight workouts per week.
Before you roll your eyes, hear me out. I’ve spent years training clients, from busy executives to stay-at-home parents, and I’ve seen how this minimalist approach can deliver maximum results.
The science backs this up – research shows that consistent bodyweight training produces significant strength gains and muscle development, even with just two sessions per week.
Today, I will explain how to structure a two-day bodyweight split to transform your fitness with minimal time investment.
2-Day Full-Body Bodyweight Workout Split
This exciting 2-day full-body workout split is crafted to include highly effective bodyweight exercises that genuinely maximize your results while keeping your time investment low.
Each workout challenges your entire body, focusing on compound movements that build strength, improve functional fitness, and enhance muscle endurance.
Weekly Schedule
- Monday – Full Body
- Tuesday – Off
- Wednesday – Off
- Thursday – Full Body
- Friday – Off
- Saturday – Off
Day 1 – Full Body
| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Squats | 3 | 10–15 |
| Push-Ups | 3 | 10–15 |
| Bent-Over Bodyweight Rows | 3 | 10–12 |
| Pike Push-Ups | 3 | 10–12 |
| Glute Bridges | 3 | 12–15 |
| Step-Ups (per leg) | 3 | 10–12 |
| Chair Dips | 3 | 8–10 |
Day 2 – Full Body
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups (or Bodyweight Rows) | 3 | As many as possible |
| Incline Push-Ups | 3 | 10–15 |
| Jump Squats | 3 | 10–12 |
| Bulgarian Split Squats (per leg) | 3 | 8–10 |
| Elevated Glute Bridges | 3 | 12–15 |
| Side Plank Hip Lifts (per side) | 3 | 10–12 |
| Wall Sit Hold | 3 | 30–60 seconds |
2-Day Push-Pull-Legs Split (Bodyweight Version)
The Push-Pull-Legs (PPL) routine is a time-tested approach to building muscle, strength, and endurance.
This modified 2-day version combines pull and leg exercises on day two, providing a balanced and efficient plan to fit a busy schedule while ensuring optimal recovery.
Day 1: Push Day (Chest, Shoulders, Triceps)
| Exercise | Sets | Reps |
|---|---|---|
| Push-Ups | 3 | 10–15 |
| Pike Push-Ups | 3 | 8–12 |
| Wide Arm Push-Ups | 3 | 10–12 |
| Wall Handstand Push-Ups (or incline push-ups for beginners) | 3 | 8–10 |
| Tricep Dips (on a chair or surface) | 3 | 8–10 |
| Front Plank Shoulder Taps | 3 | 12–15 per side |
Day 2: Pull Day (Back, Biceps) + Legs
| Exercise | Sets | Reps |
|---|---|---|
| Bent-Over Bodyweight Rows (use table or bar) | 3 | 8–10 |
| Single-Leg Romanian Deadlifts | 3 | 10–12 per leg |
| Bodyweight Squats | 3 | 10–15 |
| Bulgarian Split Squats (per leg) | 3 | 8–10 |
| Bodyweight Bicep Curls (use resistance band or towel) | 3 | 10–12 |
| Step-Ups (use a sturdy surface) | 3 | 10–12 per leg |
Upper/Lower Bodyweight Only Workout Plan
An upper/lower bodyweight split divides your training into two distinct workouts:
- Upper Body Workout: Targets all major upper-body muscle groups, including chest, shoulders, triceps, back, biceps, and core.
- Lower Body Workout: Focuses on the glutes, hamstrings, quads, adductors, calves, and overall lower-body strength.
This plan is perfect for a 2-day weekly routine and is suitable for beginners and intermediate trainees.
Day 1: Upper Body
| Exercise | Sets | Reps |
|---|---|---|
| Push-Ups | 3 | 8–10 |
| Bent-Over Bodyweight Rows | 3 | 10–12 |
| Pike Push-Ups | 3 | 8–12 |
| Wide Arm Push-Ups | 3 | 10–12 |
| Bodyweight Bicep Curls (using a resistance band or towel) | 3 | 10–12 |
| Tricep Dips (on chair or surface) | 3 | 8–10 |
| Side Plank Rotations (per side) | 3 | 12–15 |
Day 2: Lower Body
| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Squats | 3 | 8–10 |
| Single-Leg Romanian Deadlifts | 3 | 10–12 per leg |
| Walking Lunges (per leg) | 3 | 10–12 |
| Step-Ups (use a sturdy surface) | 3 | 10–12 per leg |
| Calf Raises | 3 | 15–20 |
| Bulgarian Split Squats (per leg) | 3 | 8–10 |
| Glute Bridges | 3 | 10–12 |
Alternative 2-Day Upper/Lower Bodyweight Workout Plan
This 2-day bodyweight workout plan is excellent for building strength and endurance without equipment. It works both your upper and lower body muscles and helps you stay balanced and recover.
Day 1: Upper Body
| Exercise | Sets | Reps |
|---|---|---|
| Incline Push-Ups | 3 | 8–10 |
| Single-Arm Bodyweight Rows (use sturdy surface) | 3 | 8–10 per arm |
| Pike Push-Ups | 3 | 10–12 |
| Reverse Plank Shoulder Squeeze | 3 | 10–12 |
| Bodyweight Bicep Curls (towel or resistance band) | 3 | 10–12 |
| Tricep Dips (chair or surface) | 3 | 8–10 |
| Front Plank Arm Lifts | 3 | 12–15 per arm |
Day 2: Lower Body
| Exercise | Sets | Reps |
|---|---|---|
| Sumo Squats | 3 | 10–12 |
| Single-Leg Romanian Deadlifts | 3 | 8–10 per leg |
| Reverse Lunges | 3 | 10–12 per leg |
| Side Lunges | 3 | 10–12 per leg |
| Standing Calf Raises | 3 | 15–20 |
| Frog Pumps | 3 | 10–12 |
| Lying Leg Raises (core) | 3 | 15–20 |
Essential Fitness Tools
Comprehensive tools to help you achieve your fitness goals
Workout Planner
Create your personalized workout routine with our interactive planner. Choose exercises, set schedules, and track your progress.
Create Your PlanBest Exercises Guide
Discover the most effective exercises for each muscle group. Learn proper form and technique with detailed guides.
Explore ExercisesMacro Calculator
Calculate your ideal macronutrient ratios based on your goals. Get personalized recommendations for carbs, protein, and fats.
Calculate MacrosProtein Calculator
Find out your optimal daily protein intake based on your body weight, activity level, and fitness goals.
Calculate ProteinTakeaways
If you’ve made it this far, it’s clear you’re dedicated to elevating your fitness journey. This 2-day bodyweight workout plan is your roadmap to building strength, enhancing endurance, and achieving balanced muscle development—all without equipment.
This plan is designed to help you push harder, pull stronger, and build a solid foundation of lower-body power.
Got feedback, suggestions, or questions about workout routine? Feel free to share them below. I’m here to support you every step of the way!
Other Split Workouts Guides
- 3 Day Split Workout Plan
- 4 Day Split Workout Plan
- 5 Day Split Workout Plan
- 6 Day Split Workout Plan
- 7 Day Split Workout Plan
References
- Rodrigues F, Monteiro D, Ferraz R, Branquinho L, Forte P. The Association between Training Frequency, Symptoms of Overtraining and Injuries in Young Men Soccer Players. Int J Environ Res Public Health. 2023 Apr 11;20(8):5466. doi: 10.3390/ijerph20085466. PMID: 37107750; PMCID: PMC10138529.
- Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
- Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3. PMID: 20847704.
- Blair SN, Kohl HW 3rd, Paffenbarger RS Jr, Clark DG, Cooper KH, Gibbons LW. Physical fitness and all-cause mortality. A prospective study of healthy men and women. JAMA. 1989 Nov 3;262(17):2395-401. doi: 10.1001/jama.262.17.2395. PMID: 2795824.
