2 Day Ultra Busy Split: Chest, Back Focus

The 2 Day Ultra Busy Split: Chest, Back Focus is a 12-week program designed for those with tight schedules who still want to build strength and muscle in their upper body. Comprising just two sessions per week, this program emphasizes effective compound and isolation exercises, including the Incline Bench Press and Meadow Row, to maximize your gains in minimal time. Each workout is structured to challenge your chest and back while incorporating supersets for added intensity. Get ready to push your limits and achieve impressive results without the need for a lengthy gym commitment!

Suitable for all levels 

The higher the level, the more reps to failure

This is about grinding it out to failure on the safe exercises

You can do this 2 or 3 times a week

Add a run a week and walk on other days off

This program is focused on Chest, Back, forearm focus

Run this for 12 weeks then start the arms, Legs, core focused routine

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Smith Machine)

Incline Chest Fly (Dumbbell)

Meadow Row

Chin-Up (Weighted)

Reverse Bicep Curl (Dumbbell)

Rear Delt Fly (Dumbbell)

Seated Hamstring Curl

Leg Extension

Bent Over Row (Barbell)

Lat Pulldown

Incline Bench Press (Dumbbell)

Dip (Weighted)

Seated Shoulder Press (Dumbbell)

Good Morning

Incline Curl (Dumbbell)

Skull Crusher

Hanging Knee Raise

Decline Crunch

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