2-DAY SPLIT
A two-day split that groups muscles commonly used together: chest, triceps and shoulders in one session; back, biceps and legs in the other.
This split clusters synergistic muscle groups so that pressing-related and pulling/lower-body patterns each receive a clear training block followed by a longer recovery window.
Plan intent
This two-day split groups muscles that commonly assist each other in compound movements. Chest, triceps and shoulders are trained together; back, biceps and legs are trained together. The advantage is simple: once a muscle group and its synergists have been stressed, they receive a longer recovery window before the same pattern is trained again.
Stimulus profile
Exercises
The exercises below define the workout. Scan the QR code to add them to mTORQUE, then use the stimulus profile to guide effort, tempo, range of motion and recovery.
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Execution notes
