2 Day Split Training Program - 12 Week Plan

Pressed for time but still want to get stronger, build muscle, and improve fitness? The MHR Online 2 Day Split Training Program is a 12 week structured plan designed to deliver maximum results from just two focused workouts per week.

Built around a smart upper/lower body split, this program prioritises compound lifts, efficient accessory work, and optional conditioning to make sure every minute in the gym counts. It’s perfect for anyone juggling a busy lifestyle but still committed to staying fit and making progress.

Over 12 weeks, you’ll work through phased training blocks to keep strength and muscle gains consistent:

• Foundation & Technique (Weeks 1-3) - Build confidence under the bar and nail key movement patterns.

• Hypertrophy & Volume (Weeks 4-7) - Develop lean muscle and improve overall work capacity.

• Strength & Power (Weeks 8-11) - Push heavier weights and sharpen barbell speed.

• Deload & Recovery (Week 12) - Strategic reset to recharge, reduce fatigue, and lock in progress.

Each workout includes:

• Heavy compound lifts to maximise strength and efficiency

• Targeted accessory work to support muscle growth and balance

• Optional conditioning finishers for fitness without overloading recovery

• Clear sets, reps, rest times, and progression cues, no guesswork needed

Whether you’re balancing work, family, and life commitments or simply prefer less frequent training, this program is built to deliver serious results in just two weekly sessions.

Perfect For

• Busy professionals or parents looking for efficient, effective workouts

• Lifters wanting to maintain or build strength on limited training time

• Anyone after a structured, no fluff upper/lower split

Disclaimer:
This program is coach designed to achieve a specific outcome, but it does not take into account any previous or existing injuries, health conditions, or individual limitations. It is not tailored specifically to your personal circumstances.

MHR Fitness Online accepts no liability for any injury, loss, or damage sustained through the use of this program. By purchasing and following this program, you acknowledge that you participate at your own risk.

If you have an injury, pre existing health condition, or any concerns about starting a new training program, please seek advice from a qualified health professional before beginning.

Always train responsibly, listen to your body, and stop immediately if you experience pain or discomfort.