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Busy Person 2 Day Split

by Andrew W.

Program Description

The Busy Person 2 Day Split is designed for those with tight schedules who still want to achieve significant strength and muscle gains. Over 18 weeks, this program focuses on efficient, full-body workouts twice a week, maximizing your time in the gym while delivering results. Each session is strategically crafted to target all major muscle groups, ensuring balanced development and recovery. Get ready to transform your fitness routine without sacrificing your busy lifestyle!

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Muscle, Strength, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    Apr 02, 2026 01:21
  • Last Edited
    Apr 02, 2026 01:22
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Quadriceps
12.2%
Hamstrings
12.2%
Chest
8.2%
Triceps
8.2%
Front Delts
8.2%
Lats
8.2%
Biceps
8.2%
Glutes
8.2%
Middle Delts
4.1%
Rear Delts
2%
Forearms
2%
Abductors
2%
Lower Back
2%
Abs
2%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
T-Bar Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Shrug (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 2
1
Leg Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Trap Bar Deadlift
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-