Two-A-Day Training Basic Guideline



2 a day means is training twice a day, a concept as old as bodybuilding itself. This method of training was popularized by none other than Arnold Schwarzenegger himself. He believed his “double-split system” would help him win his first Mr. Universe title. His rivals criticized this training method, saying it was just too much training aka over-training. Scientifically, this training method is capable of making big gains in a short period of time.

Reason behind this is doubled training is that the more often you train a body part, the faster you can deliver growth and also the sooner your muscles will react. Try to keep your sessions broken up between 6 to 8 hours apart, and get as much sleep as possible at night. You’ll be training one or two body parts per session. The morning session will be light and the evening one heavy (or vice versa). The sessions won’t be very long. You should be in and out of the gym in 45 minutes.

This may be your choice of a 2 a day workout setup:

  • Monday: Lowerbody a.m.; Upperbody p.m.
  • Tuesday: Off
  • Wednesday: Upperbody a.m.; Lowerbody p.m.
  • Thursday: Off
  • Friday: Lowerbody a.m.; Upperbody p.m.
  • Weekend: Off or cardio training

So, if you’re looking to try a new approach to your workouts, give two a day training sessions some thought. Moving from a five-day-a-week body-part split to something like this could produce significant gains in a short amount of time.