Program Description
Hypertrophy
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout30 minutes
- CreatedJun 07, 2024 04:27
- Last EditedJun 18, 2025 11:49

Summary
Unlock your strength potential with the 2 Day Split A program, designed for those ready to commit to a transformative 6-week journey. This program features a balanced 5-day training schedule, focusing on both upper and lower body workouts to maximize muscle growth and endurance. Each session incorporates a variety of exercises, including dumbbell and machine movements, ensuring you target all major muscle groups effectively. Whether you're looking to build strength or improve your physique, this program provides the structure and intensity you need to achieve your goals. Get ready to elevate your fitness game!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Glute-Ham Raise
1
1
50 reps
RPE 9
-
6
Chest Supported Curl
3
10-15 reps
RPE 8
7
Bicep Curl (Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Glute-Ham Raise
1
1
50 reps
RPE 9
-
6
Chest Supported Curl
3
10-15 reps
RPE 8
7
Bicep Curl (Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Glute-Ham Raise
1
1
50 reps
RPE 9
-
6
Chest Supported Curl
3
10-15 reps
RPE 8
7
Bicep Curl (Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Glute-Ham Raise
1
1
50 reps
RPE 9
-
6
Chest Supported Curl
3
10-15 reps
RPE 8
7
Bicep Curl (Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Glute-Ham Raise
1
1
50 reps
RPE 9
-
6
Chest Supported Curl
3
10-15 reps
RPE 8
7
Bicep Curl (Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Glute-Ham Raise
1
1
50 reps
RPE 9
-
6
Chest Supported Curl
3
10-15 reps
RPE 8
7
Bicep Curl (Machine)
1
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Shoulder Press (Machine)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Skull Crusher
3
10-15 reps
RPE 8
9
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Shoulder Press (Machine)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Skull Crusher
3
10-15 reps
RPE 8
9
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Shoulder Press (Machine)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Skull Crusher
3
10-15 reps
RPE 8
9
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Shoulder Press (Machine)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Skull Crusher
3
10-15 reps
RPE 8
9
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Shoulder Press (Machine)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Skull Crusher
3
10-15 reps
RPE 8
9
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Shoulder Press (Machine)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Skull Crusher
3
10-15 reps
RPE 8
9
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
5
Chest Supported Curl
3
6-8 reps
RPE 8
6
Alternating Dumbbell Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
5
Chest Supported Curl
3
6-8 reps
RPE 8
6
Alternating Dumbbell Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
5
Chest Supported Curl
3
6-8 reps
RPE 8
6
Alternating Dumbbell Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
5
Chest Supported Curl
3
6-8 reps
RPE 8
6
Alternating Dumbbell Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
5
Chest Supported Curl
3
6-8 reps
RPE 8
6
Alternating Dumbbell Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
5
Chest Supported Curl
3
6-8 reps
RPE 8
6
Alternating Dumbbell Curl
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Squat (Smith Machine)
3
6-8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
2
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
6-8 reps
RPE 8
7
Pin Press Bench (Barbell)
3
6-8 reps
RPE 8
8
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Squat (Smith Machine)
3
6-8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
2
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
6-8 reps
RPE 8
7
Pin Press Bench (Barbell)
3
6-8 reps
RPE 8
8
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Squat (Smith Machine)
3
6-8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
2
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
6-8 reps
RPE 8
7
Pin Press Bench (Barbell)
3
6-8 reps
RPE 8
8
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Squat (Smith Machine)
3
6-8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
2
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
6-8 reps
RPE 8
7
Pin Press Bench (Barbell)
3
6-8 reps
RPE 8
8
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Squat (Smith Machine)
3
6-8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
2
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
6-8 reps
RPE 8
7
Pin Press Bench (Barbell)
3
6-8 reps
RPE 8
8
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Squat (Smith Machine)
3
6-8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
2
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
6-8 reps
RPE 8
7
Pin Press Bench (Barbell)
3
6-8 reps
RPE 8
8
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 5
No exercises added to this day
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 Pulldown3 Sets
10-15 Reps
@8
5
Glute-Ham Raise1 Set
1 Set
50 Reps
@9
-
6
Chest Supported Curl3 Sets
10-15 Reps
@8
7
Bicep Curl (Machine)1 Set
6 Reps
@10
Day 2
1
Leg Extension3 Sets
10-15 Reps
@8
2
Squat (Smith Machine)3 Sets
8-10 Reps
@8
3
Lying Leg Curl3 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 Crusher3 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 Curl3 Sets
6-8 Reps
@8
6
Alternating Dumbbell Curl3 Sets
6-8 Reps
@8
Day 4
1
Leg Extension3 Sets
6-8 Reps
@8
2
Squat (Smith Machine)3 Sets
6-8 Reps
@8
3
Glute-Ham Raise1 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