Intermediate 3-days-workout Two-day Split Routine

If you have at least three-month experience with novice circuit training routines, then you can pass in to the intermediate level. At this point you should implement split routines in your workout schedule.

This two-day split routine is a good one if you started with weights recently or if you can’t devote more then three days a week for training.

How often you should do it:3 times per week: Mo-Wed-Fri or Tue-Thu-Sat

Duration of a session:45 – 60 min

What weights to use:Last rep should feel difficult. You can go to complete failure in one set of every exercise. If it gets too easy increase the weights.

Two-day split:

1. Chest, Biceps, Quads, Hamstrings, Abs
2. Back, Shoulders, Triceps, Calves

Start with #1 on the first day, #2 on the third day and #1 again on the fifth day. The following week start with day #2 etc.

Example:

and

Feel free to move muscle groups around if you need to further adjust the routine, so that it corresponds better to your personal needs.