You scroll through Instagram and see fitness influencers hitting the gym 6 days a week, crushing 2-hour sessions like it’s their job (spoiler: it literally is).
But here’s the thing: Most of us aren’t living the #fitfluencer life. We’ve got jobs, families, and Netflix shows to catch up on. And you don’t have to live in the gym to get serious results.
Let me tell you the truth: You can build serious muscle and strength with nothing but a pair of dumbbells and two workouts per week.
Before you hit the skeptic button, 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.
Plus, the science backs it up – a recent meta-analysis showed that training 2-3 days per week can produce similar strength and muscle gains to more frequent training programs.
Today, I’m going to explain exactly how to structure a two-day split and provide you with the best workout splits.
Let’s dive in.
How To Design 2-Day Dumbbell Only Workout Splits
You can create and customize your own personal workout routines based on your specific requirements, preferences, and schedule. Before creating a plan, keep the following information in mind.
1. Pick Weekly Sets Based on Your Fitness Level
The number of sets and reps you aim for will depend on your fitness journey. Here’s a great starting point for your workouts:
Recent research suggests that 12–20 weekly sets per muscle group may optimize muscle growth.
- Beginners: ~10 sets per week.
- Intermediate: ~15 sets per week.
- Advanced: ~20 sets per week.
If you notice that your progress stalls, consider adding sets to increase volume, which can help kickstart renewed progress.
2. Define Your Workout Goals
Your workout routine’s number of reps and sets will vary depending on your fitness level, weekly workout frequency, and specific goals.
Recommended rep ranges:
- For muscle hypertrophy (increased muscle size): Aim for 8-12 reps at 70 to 85% of your 1RM.
- For muscle endurance: Target 15-20+ reps with moderate loads (50 to 70% of your 1RM).
- For muscle strength: Focus on 4-6 reps at least 85% of your 1RM.
Starting with fewer reps and sets is always a good idea, gradually increasing as your strength improves.
3. Choose Your Split Type
- Full-body split: This exercise engages all major muscle groups in each session. It is ideal for beginners or those with limited training time.
- Upper/Lower Split: Divides the workouts into upper-body and lower-body sessions, allowing more focus on each area.
- PPL
- Pair pulling with pushing movements
- Hybrid… MANY More.
4. Exercise Selection Is Everything
When you’re only training twice a week, you can’t afford to waste time on isolation exercises that look cool for TikTok.
Your workout needs to be built around compound movements that:
- Hit multiple muscle groups simultaneously
- Trigger the highest hormonal response
- Give you the most bang for your buck
Think squats, not leg extensions. Overhead press, not lateral raises. You get the idea.
2 Day Full-Body Workout Split
2-day Full-body workout split built around proven compound movements that deliver maximum results in minimum time. The best part? You only need to hit the gym twice a week.
Each workout targets your entire body through strategic exercise selection and proven rep ranges. I’ve used this routine to pack on lean mass while maintaining a busy schedule.
They are effective for strength building, muscle hypertrophy, and functional training.
- Monday – Full Body
- Tuesday – Off
- Wednesday – Off
- Thursday – Full Body
- Friday – Off
- Saturday – Off
- Sunday – Off
Day 1
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Squats | 3 | 6-8 |
| Dumbbell Bench Press | 3 | 8-10 |
| Dumbbell Bent-Over Rows | 3 | 8-10 |
| Dumbbell Overhead Press | 3 | 8-12 |
| Dumbbell Deadlifts | 3 | 6-8 |
| Dumbbell Hip Thrusts | 3 | 8-10 |
| Dumbbell Dips (or Chair Dips) | 3 | 6-8 |
Day 2
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Pull-Overs | 3 | As many as possible |
| Dumbbell Rows | 3 | 6-8 |
| Dumbbell Goblet Squats | 3 | 8-10 |
| Dumbbell Push-Ups (weighted, optional) | 3 | 8-10 |
| Dumbbell Walking Lunges | 3 | 10-12 per leg |
| Dumbbell Front Squats | 3 | 6-8 |
| Dumbbell Bulgarian Split Squats | 3 | 8-10 per leg |
Upper/Lower Dumbbell Only Workout Plan
An upper/lower dumbbell split program divides your training into two distinct workouts:
- Upper Workout: This session targets all major muscle groups in your upper body, including the chest, shoulders, triceps, back, biceps, forearms, and midsection.
- Lower Workout: This session focuses on training everything below the hips, such as the glutes, hamstrings, quadriceps, adductors, and calves.
This approach is good for a 2-day workout because one workout is for the upper body and the other is for the lower body.
Level: Beginner/Intermediate
Day 1: Upper Body
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Chest Press | 3 | 8-10 |
| Dumbbell Bent-Over Row | 3 | 8-10 per arm |
| Dumbbell Shoulder Press | 3 | 8-12 |
| Dumbbell Chest Fly | 3 | 10-12 |
| Dumbbell Bicep Curl | 3 | 10-12 |
| Dumbbell Overhead Tricep Extension | 3 | 8-10 |
| Dumbbell Lateral Raise | 3 | 12-15 |
Day 2: Lower Body
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Goblet Squat | 3 | 8-10 |
| Dumbbell Romanian Deadlift | 3 | 8-10 |
| Dumbbell Walking Lunges | 3 | 10-12 per leg |
| Dumbbell Step-Up | 3 | 10-12 per leg |
| Dumbbell Calf Raise | 3 | 15-20 |
| Dumbbell Bulgarian Split Squat | 3 | 8-10 per leg |
| Dumbbell Glute Bridge | 3 | 10-12 |
Alternative 2-Day Upper/Lower Dumbbell Workout Plan
Day 1: Upper Body
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Incline Press | 3 | 8-10 |
| Dumbbell Single-Arm Row | 3 | 8-10 per arm |
| Dumbbell Arnold Press | 3 | 8-12 |
| Dumbbell Reverse Fly | 3 | 10-12 |
| Dumbbell Hammer Curl | 3 | 10-12 |
| Dumbbell Skull Crusher | 3 | 8-10 |
| Dumbbell Front Raise | 3 | 12-15 |
Day 2: Lower Body
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Sumo Squat | 3 | 8-10 |
| Dumbbell Single-Leg Deadlift | 3 | 8-10 per leg |
| Dumbbell Reverse Lunge | 3 | 10-12 per leg |
| Dumbbell Side Lunge | 3 | 10-12 per leg |
| Dumbbell Standing Calf Raise | 3 | 15-20 |
| Dumbbell Frog Pump | 3 | 10-12 |
| Dumbbell Lying Leg Raise (core) | 3 | 15-20 |
2-Day Push Pull Legs Split
One of the most effective workout splits for building muscle is the Push-Pull Legs (PPL) routine.
Push-Pull-Legs workout has stood the test of time, becoming a staple in advanced fitness programs worldwide thanks to its balance of volume, frequency, and recovery.
Plus, this modified version combines pull and leg exercises on day two, so you can hit your fitness goals in just two weekly sessions. I’ve seen countless many transform their physiques with this exact program.
Day 1: Push Day (Chest, Shoulders, Triceps)
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Shoulder Press | 3 | 6-8 |
| Dumbbell Flat Bench Press | 3 | 6-8 |
| Dumbbell Chest Fly | 3 | 8-10 |
| Dumbbell Arnold Press | 3 | 8-10 |
| Dumbbell Skull Crushers | 3 | 8-10 |
| Dumbbell Front Raises | 3 | 10-12 |
Day 2: Pull Day (Back, Biceps) + Legs
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Rows | 3 | 6-8 per arm |
| Dumbbell Romanian Deadlift | 3 | 6-8 |
| Dumbbell Goblet Squats | 3 | 8-10 |
| Dumbbell Split Squat | 3 | 8-10 per leg |
| Dumbbell Hammer Curls | 3 | 8-10 |
| Dumbbell Step-Up | 3 | 8-10 per leg |
Takeaways
If you’ve made it this far, it’s clear you’re committed to taking your gains to the next level. This 2-day workout dumbbell split is your blueprint for building mass and strength efficiently.
This plan covers everything you need to push harder, pull with more power, or build serious leg strength.
Do you have any feedback, suggestions, or questions about the five-day split routine? Please drop them below. I’m here to help you succeed.
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.
