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2 Day Split A
by Matt Harris
1 athletes joined
Program Description
Hypertrophy
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
30 minutes
Created
Jun 07, 2024 04:27
Last Edited
Jun 08, 2024 01:09
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Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
2
Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
@8
4
Lat Pulldown
3 Sets
10-15 Reps
@8
5
Glute-Ham Raise
1 Set
1 Set
50 Reps
@9
6
Chest Supported Curl
3 Sets
10-15 Reps
@8
7
Bicep Curl (Machine)
1 Set
6 Reps
@10
Day 2
1
Leg Extension
3 Sets
10-15 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@8
3
Lying Leg Curl
3 Sets
10-15 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
5
Shoulder Press (Machine)
3 Sets
10-15 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
8
Skull Crusher
3 Sets
10-15 Reps
@8
9
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
2
Chest Fly (Machine)
2 Sets
6-8 Reps
@8
3
Seated Row (Cable)
3 Sets
6-8 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@8
5
Chest Supported Curl
3 Sets
6-8 Reps
@8
6
Alternating Dumbbell Curl
3 Sets
6-8 Reps
@8
Day 4
1
Leg Extension
3 Sets
6-8 Reps
@8
2
Squat (Smith Machine)
3 Sets
6-8 Reps
@8
3
Glute-Ham Raise
1 Set
50 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
@8
5
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
6
Shrug (Dumbbell)
3 Sets
6-8 Reps
@8
7
Pin Press Bench (Barbell)
3 Sets
6-8 Reps
@8
8
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10
Day 5
No exercises added to this day
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
2
Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
@8
4
Lat Pulldown
3 Sets
10-15 Reps
@8
5
Glute-Ham Raise
1 Set
1 Set
50 Reps
@9
6
Chest Supported Curl
3 Sets
10-15 Reps
@8
7
Bicep Curl (Machine)
1 Set
6 Reps
@10
Day 2
1
Leg Extension
3 Sets
10-15 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@8
3
Lying Leg Curl
3 Sets
10-15 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
5
Shoulder Press (Machine)
3 Sets
10-15 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
8
Skull Crusher
3 Sets
10-15 Reps
@8
9
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
2
Chest Fly (Machine)
2 Sets
6-8 Reps
@8
3
Seated Row (Cable)
3 Sets
6-8 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@8
5
Chest Supported Curl
3 Sets
6-8 Reps
@8
6
Alternating Dumbbell Curl
3 Sets
6-8 Reps
@8
Day 4
1
Leg Extension
3 Sets
6-8 Reps
@8
2
Squat (Smith Machine)
3 Sets
6-8 Reps
@8
3
Glute-Ham Raise
1 Set
50 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
@8
5
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
6
Shrug (Dumbbell)
3 Sets
6-8 Reps
@8
7
Pin Press Bench (Barbell)
3 Sets
6-8 Reps
@8
8
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
2
Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
@8
4
Lat Pulldown
3 Sets
10-15 Reps
@8
5
Glute-Ham Raise
1 Set
1 Set
50 Reps
@9
6
Chest Supported Curl
3 Sets
10-15 Reps
@8
7
Bicep Curl (Machine)
1 Set
6 Reps
@10
Day 2
1
Leg Extension
3 Sets
10-15 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@8
3
Lying Leg Curl
3 Sets
10-15 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
5
Shoulder Press (Machine)
3 Sets
10-15 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
8
Skull Crusher
3 Sets
10-15 Reps
@8
9
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
2
Chest Fly (Machine)
2 Sets
6-8 Reps
@8
3
Seated Row (Cable)
3 Sets
6-8 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@8
5
Chest Supported Curl
3 Sets
6-8 Reps
@8
6
Alternating Dumbbell Curl
3 Sets
6-8 Reps
@8
Day 4
1
Leg Extension
3 Sets
6-8 Reps
@8
2
Squat (Smith Machine)
3 Sets
6-8 Reps
@8
3
Glute-Ham Raise
1 Set
50 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
@8
5
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
6
Shrug (Dumbbell)
3 Sets
6-8 Reps
@8
7
Pin Press Bench (Barbell)
3 Sets
6-8 Reps
@8
8
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
2
Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
@8
4
Lat Pulldown
3 Sets
10-15 Reps
@8
5
Glute-Ham Raise
1 Set
1 Set
50 Reps
@9
6
Chest Supported Curl
3 Sets
10-15 Reps
@8
7
Bicep Curl (Machine)
1 Set
6 Reps
@10
Day 2
1
Leg Extension
3 Sets
10-15 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@8
3
Lying Leg Curl
3 Sets
10-15 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
5
Shoulder Press (Machine)
3 Sets
10-15 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
8
Skull Crusher
3 Sets
10-15 Reps
@8
9
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
2
Chest Fly (Machine)
2 Sets
6-8 Reps
@8
3
Seated Row (Cable)
3 Sets
6-8 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@8
5
Chest Supported Curl
3 Sets
6-8 Reps
@8
6
Alternating Dumbbell Curl
3 Sets
6-8 Reps
@8
Day 4
1
Leg Extension
3 Sets
6-8 Reps
@8
2
Squat (Smith Machine)
3 Sets
6-8 Reps
@8
3
Glute-Ham Raise
1 Set
50 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
@8
5
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
6
Shrug (Dumbbell)
3 Sets
6-8 Reps
@8
7
Pin Press Bench (Barbell)
3 Sets
6-8 Reps
@8
8
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
2
Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
@8
4
Lat Pulldown
3 Sets
10-15 Reps
@8
5
Glute-Ham Raise
1 Set
1 Set
50 Reps
@9
6
Chest Supported Curl
3 Sets
10-15 Reps
@8
7
Bicep Curl (Machine)
1 Set
6 Reps
@10
Day 2
1
Leg Extension
3 Sets
10-15 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@8
3
Lying Leg Curl
3 Sets
10-15 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
5
Shoulder Press (Machine)
3 Sets
10-15 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
8
Skull Crusher
3 Sets
10-15 Reps
@8
9
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
2
Chest Fly (Machine)
2 Sets
6-8 Reps
@8
3
Seated Row (Cable)
3 Sets
6-8 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@8
5
Chest Supported Curl
3 Sets
6-8 Reps
@8
6
Alternating Dumbbell Curl
3 Sets
6-8 Reps
@8
Day 4
1
Leg Extension
3 Sets
6-8 Reps
@8
2
Squat (Smith Machine)
3 Sets
6-8 Reps
@8
3
Glute-Ham Raise
1 Set
50 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
@8
5
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
6
Shrug (Dumbbell)
3 Sets
6-8 Reps
@8
7
Pin Press Bench (Barbell)
3 Sets
6-8 Reps
@8
8
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
2
Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
@8
4
Lat Pulldown
3 Sets
10-15 Reps
@8
5
Glute-Ham Raise
1 Set
1 Set
50 Reps
@9
6
Chest Supported Curl
3 Sets
10-15 Reps
@8
7
Bicep Curl (Machine)
1 Set
6 Reps
@10
Day 2
1
Leg Extension
3 Sets
10-15 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@8
3
Lying Leg Curl
3 Sets
10-15 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
5
Shoulder Press (Machine)
3 Sets
10-15 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
8
Skull Crusher
3 Sets
10-15 Reps
@8
9
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
2
Chest Fly (Machine)
2 Sets
6-8 Reps
@8
3
Seated Row (Cable)
3 Sets
6-8 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@8
5
Chest Supported Curl
3 Sets
6-8 Reps
@8
6
Alternating Dumbbell Curl
3 Sets
6-8 Reps
@8
Day 4
1
Leg Extension
3 Sets
6-8 Reps
@8
2
Squat (Smith Machine)
3 Sets
6-8 Reps
@8
3
Glute-Ham Raise
1 Set
50 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
@8
5
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
6
Shrug (Dumbbell)
3 Sets
6-8 Reps
@8
7
Pin Press Bench (Barbell)
3 Sets
6-8 Reps
@8
8
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10