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Two a day training splits?

Chrisehyoung

Chrisehyoung

Active member
Anyone have any good training splits for two a days? My girlfriend is in Mexico for the week so I want to take advantage of the extra time to myself. I have my calories and rest time factored already but want to make the most of my gym time to make some gainz. I only plan on doing this for one week, maybe two then taking a deload week.
 
You could always break your leg workouts up. Hit quads or hammies in the am, and the other in the pm. Definitely lets you focus more on each. For me hamstrings are always more of a focus. Also you could break up cardio from your weights if you havent already.
 
EMPIREMIND said:
You could always break your leg workouts up. Hit quads or hammies in the am, and the other in the pm. Definitely lets you focus more on each. For me hamstrings are always more of a focus. Also you could break up cardio from your weights if you havent already.
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I do sometbing a weeeeeee bit different


Chest am shoilders pm
Back am (pull downs) back pm (rows)
Legs am, hiit row machine pm
Off day
 
I just did a chest session this morning. I'm going to do legs tonight. I'll do back tomorrow morning and shoulders tomorrow night followed by arms in the am and cardio and abs in the evening. Then i'll repeat the cycle using lighter weights for higher volume.
 
Chrisehyoung said:
I just did a chest session this morning. I'm going to do legs tonight. I'll do back tomorrow morning and shoulders tomorrow night followed by arms in the am and cardio and abs in the evening. Then i'll repeat the cycle using lighter weights for higher volume.
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= a badass PHAT with doubles routine :)
 
I'm trying to be PHAT and not fat. lol

GF made sure to leave me a bunch of cooked food for while she's gone and it's all carbs, ugh. Gotta burn them off somehow and make the most of it.
 
first what are your goals? once you know that, then find a proven program that has 2 a days. FYI, you usually only find that with massively roided out BB type programs or an olympic lifting program.

or you could take your current plan and break each day in 2 and up the weights you will use as you should be more fresh for all sets.
 
asooneyeonig said:
first what are your goals?

once you know that, then find a proven program that has 2 a days. FYI, you usually only find that with massively roided out BB type programs or an olympic lifting program.
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I was in a cut for the past month but I'm going to take a week to eat and try to put on a bit more muscle mass. This is basically an experiment to see how my body responds before I take a deload week to rest. One last push before I seriously start cutting for summer.
 
I would hit the barbell heavy

Am Squats
Pm Chest

Am Deads
Pm Back

Am Shoulders
Pm Abs and hiit cardio

Repeat twice that week for a total of six days.


Basically limit the isolation and just hit it hard with the compound movements. That, with the sleep and the extra carb meals would be good to go in my book.
 
EMPIREMIND said:
I would hit the barbell heavy

Am Squats
Pm Chest

Am Deads
Pm Back

Am Shoulders
Pm Abs and hiit cardio

Repeat twice that week for a total of six days.


Basically limit the isolation and just hit it hard with the compound movements. That, with the sleep and the extra carb meals would be good to go in my book.
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Good plan. I started day one backward though. lol

I generally play hockey 2-4 times a week which I consider my HIIT cardio. The problem is sometimes it burns out my legs so I can't squat or deadlift as heavy as i'd like. But hockey season is coming to a close at the end of March so i'll be able to focus on my lifting a lot more.
 
Well i'm not going to set any PRs this week but I am going to power through it. Doing legs last night then heavy deads this morning was a bad combination. I definitely need to spread those two out a bit more.
 
I used to split my workouts (2 sessions a day) when I was in the military. I would focus on one muscle group per session, maybe two. I loved it and I grew big time strong. It allowed me to put all my energy into exhausting that one muscle group. Ah, those were the days.
 
Gotta eat to support my two a days.
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Chrisehyoung said:
Well i'm not going to set any PRs this week but I am going to power through it. Doing legs last night then heavy deads this morning was a bad combination. I definitely need to spread those two out a bit more.
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Yea since u already did legs the night prior it probly threw off the rhythm of that.
 
EMPIREMIND said:
Yea since u already did legs the night prior it probly threw off the rhythm of that.
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Lesson learned...and keeps being learned every time I climb the stairs.
 
5 workouts in 2 1/2 days and my hands are already wrecked. Oddly though 4 of those 5 workouts i've powered through without any preworkout. Only one i've taken a pre for was leg session.
 
In another interesting twist, i'm finding that i'm not hungry the past couple of days. I'm usually ravenous after a gym session but the past couple of days i've almost forced myself to eat. I'm thinking it has to do with the extra water and BCAAs i've been drinking keeping me feeling full. Last night I had to force down a couple of spring rolls just to make my calorie surplus. That is the weirdest feeling for me. I've also had no sweets cravings and the GF left about 3 dozen home made cookies on the counter. Haven't touched them.
 
Chrisehyoung said:
5 workouts in 2 1/2 days and my hands are already wrecked. Oddly though 4 of those 5 workouts i've powered through without any preworkout. Only one i've taken a pre for was leg session.
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I think sometimes we are programmed to think we cant optimally perform without certain supps especially preworkouts. Our bodies are more capable than we think. Good stuff bro
 
5 days in. Including the evening before I started this i'm at 11 pretty intense workouts over the past 5 1/2 days. I am exhausted. I have hockey for the next 3 days so i'm counting that as a workout during the day and i'll still hit the gym in the evening. Thursday will be nice to not go to the gym and just rest. Then back to my regular routine on Friday but at a reduced capacity.
 
7 days, 14 workouts done. Taking tomorrow off then back to hockey and a workout on Friday. I'll be taking some measurements on Saturday morning to see if there is any difference. I think there is by what I see in the mirror.
 
Nick527 said:
hey man what split did you decide on? and how was the progress? feeling good or too much?
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Basically I did:

Am Squats
Pm Chest

Am Deads and back
Pm Arms

Am Shoulders
Pm Abs and hiit cardio

It was awesome but I couldn't do it for more than a week. My forearms and elbows were pretty sore for a few days after I finished. I will do it again in a few months. A younger guy could probably do it more often than I can.
 
When I was in college I had a couple weeks between jobs every year at the end of summer and would just eat sleep and hit the gym and what I found worked best was hitting the same muscle groups on a given day

The early session would be heavy compound work and the later sessions would be higher rep and isolation work. I split it up into horizontal push/pull, squat focused leg day, vertical push/pull, deadlifts focused leg day... I was usually in the gym 45min for the heavy sessions and 30min for the light (short rest periods) and always had awesome gains

I felt like I was using the 2 a days to get more quality work in rather then just more work
 
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