2 Day Full Body Split - with Zazzz

This workout routine uses the 2 day split as a base, but adds a little extra direct/isolation work if you feel you're missing out on that.

Workout A

Bench Press 3x3-5*
Squat 3x3-5* 
Row 3x5 
Side Lateral Raises 2-3x8-12 
Calf Raise 2-3x8-12
Bicep Curl 2-3x8-12 
Tricep Extension 2-3x8-12

Workout B
 
Military Press 3x3-5*
Deadlift 3x3-5*
Chin Up 3x5
Dips 2-3x8-12
Bicep Curl 2-3x8-12
Side Lateral Raise 2-3x8-12
Calf Raise 2-3x8-12

Warm up sufficiently and take all sets to 1 or 2 reps short of failure

*You can choose to either use the same weight across all sets (ex: 225 for all 3 sets of 5), or ramp the weights up by 10-20lbs each set (ex: 205x5, 225x5, 245x5), and make your 3rd set your all-out/max effort/“money set.”

Italicized exercises can either be done in straight sets or in super-sets (top 2 exercises = SS 1, bottom 2 = SS 2)

The first two exercises have a wider rep range (3-5 reps for bench, squat, military press, and deadlift) so you can start experimenting with heavier weights and work in a more strength/power rep zone.

Frequency

3x per Week

Alternate between workouts A and B. Perform 3 workouts per week on non-consecutive days (1-on/1-2-off)

Example: Mon-A, Wed-B, Fri-A, Sun-B, Tues-A, Thurs-B, etc.

                 Mon-A, Wed-B, Fri-A, Mon-B, Wed-A, Fri-B.

2x per Week

Alternate between workouts A and B, and allow 2-3 days rest between workouts (1-on/2-3-off)

Example: Mon-A, Thurs-B, Sun-A, Wed-B, etc.

                 Mon-A, Thurs-B, Mon-A, Thurs-B, etc.

Who should use this?

-Intermediates who want to start focusing on aesthetic based training with a flexible training schedule.
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