If you work a hectic schedule and have family obligations on top of other things going on in life, it can be hard to commit to a 3-6 day workout routine.
That’s where an A/B split comes to save the day for your gains.
A/B workout splits allow you to split up your workouts into two separate days.
The minimum goal is to ensure you perform both workouts at least once per week.
Anything additional is icing on the cake.
The template we will provide below shows what an A/B workout split can look like. We will also provide a way in which you could split them up throughout the week. However, you are more than welcome to adjust the workout day placement week to week as long as you hit both workouts each week consistently.
A/B Workout Split Overview
This workout split template will focus solely on compound exercises. It will consist of two full body workouts.
It is designed to be performed by someone who can only make it to the gym twice per week. However, the workouts could be performed 3 days per week or every other day if someone has variance in the weekly schedule that results in additional days to work out.
Since the workouts are focused on compound exercises, it would be best to include at least 1 rest day in between each training session. Which, for the sample population we have written this for, will be no problem as it is intended for folks who are busy and can only work out twice per week.
Weekly A/B Workout Routine Split
- Monday: Full Body Workout A
- Tuesday: Rest
- Wednesday: Rest
- Thursday: Full Body Workout B
- Friday: Rest
- Weekends: Rest
Full Body Workout A
| Exercises | Set Range | Rep Range |
| Barbell Deadlift | 3-5 | 5-8 |
| Barbell Shoulder Press | 3-5 | 5-8 |
| Seated Cable Row | 3-5 | 8-12 |
| Dumbbell Lunge | 3-5 | 8-12 |
| Push Up | 3-5 | 8-12 |
Full Body Workout B
| Exercises | Set Range | Rep Range |
| Barbell Squat | 3-5 | 5-8 |
| Barbell Row | 3-5 | 5-8 |
| Dumbbell Incline Bench Press | 3-5 | 8-12 |
| Lat Pull Down | 3-5 | 8-12 |
| Machine Ab Crunch | 3-5 | 8-12 |
Final Thoughts on A/B Workout Routines
I am a fan of the A/B workout split and have used a variation of it during the busiest times of my life. When you’re juggling the responsibilities of a newborn and/or seeking a new employer, dropping down to a minimum weekly workout requirement can help alleviate the stress that additional training sessions may produce.
It is also nice to know that you can hit every major muscle group in just 2 workouts per week.
For the template above, exercise selection should be tailored to meet you where you are at. If you are uncomfortable performing the barbell back squat, for example, change it to a different variation you are comfortable with such as the bodyweight squat, dumbbell goblet squat or landmine squat.
Rest periods will also be highly individualized as well. I would typically rest for at least 90 seconds between exercises. Some may find this too long based on their schedule. Some may find it too short to recover from the exercise. Play with the rest duration but aim to rest between 1-3 minutes.
You can certainly still make progress towards your goals with a 2 day workout routine as well. Simply ensure you are making your workouts more difficult week to week and month to month.
This can be accomplished by increasing the weight you use, the amount of reps/sets you perform, or the difficulty in exercise variation you have selected.
If you have any questions about the template above, 2 day workout routines, or A/B workout splits, please feel free to drop a comment below!