Free in the appIntermediate4 days / week8 weeks

Classic 2-Muscle Split

Balanced 8-week hypertrophy program using a classic 2-muscle-group split (chest+biceps, legs+hamstrings+calves, back+abs, shoulders+triceps) over 4 training days and 3 rest days per week. Emphasis on 6–15 rep ranges, consistent exercise selection, and sustainable progressive overload without peaking.

Equipment
Barbell, Dumbbells, Machines, Cables, Bodyweight
Style
Heavy, Volume

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About this program

This 8-week Classic 2-Muscle Split is designed for general hypertrophy with even development across chest, back, delts, arms, quads, hamstrings/glutes, calves, and core. Weekly structure (7-day microcycle) is fixed: Day 1 chest+biceps, Day 2 legs+hamstrings+calves, Day 3 rest, Day 4 back+abs, Day 5 shoulders+triceps, Day 6 rest, Day 7 rest. Exercise selection remains constant across all 8 weeks to allow measurable progression, improved technique, and stable joint stress. Most working sets are in the 6–15 rep range, with only the first compound lift of each session dipping slightly lower (still hypertrophy-friendly) to build supporting strength. Progressive overload is applied week to week by adding small amounts of load or reps while staying within the prescribed rep ranges and keeping about 1–3 reps in reserve on most sets. There is no peaking phase; volume and intensity remain in a sustainable hypertrophy zone throughout. Around weeks 5–6, a deload is recommended if fatigue accumulates: reduce load by ~10–15% or drop ~1 set per exercise for a week, then resume normal progression for the remainder of the 8 weeks. This structure suits intermediate lifters with access to barbells, dumbbells, machines, cables, and basic bodyweight movements, following a classic 2-muscle-group split for efficient, repeatable hypertrophy training.

The program

Here's week 1 of 8. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

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Week 1

  1. Day 1 Chest + Biceps

    Bench Press Leave 1–3 reps in reserve; focus on controlled tempo.4 × 6–8 @ 72–77%
    Incline Dumbbell Press Slight incline; full stretch at bottom.3 × 8–10 (RPE 7–8)
    Dumbbell Flyes Stop short of discomfort in shoulder; focus on pec stretch.3 × 10–12 (RPE 7–8)
    Chest Press Machine Use stable, repeatable setup each week.3 × 10–12 (RPE 7–8)
    Barbell Curl Full ROM; avoid swinging.3 × 8–10 @ 70–75%
    Incline Dumbbell Curl Squeeze at top; keep upper arm fixed.3 × 10–12 (RPE 7–8)
    Cable Curl Constant tension; no full elbow lockout.2 × 12–15 (RPE 7–8)

  2. Day 2 Legs + Hamstrings + Calves

    Squat Controlled descent; stay 1–3 reps from failure.4 × 6–8 @ 72–77%
    Leg Press Medium stance; focus on quads.3 × 10–12 @ 70–75%
    Romanian Deadlift Hinge at hips; maintain flat back.3 × 8–10 @ 70–75%
    Leg Curl Squeeze hamstrings at peak contraction.3 × 10–12 (RPE 7–8)
    Leg Extension Controlled; avoid knee pain.2 × 12–15 (RPE 7–8)
    Calf Raises Full stretch at bottom; pause briefly.3 × 10–12 (RPE 7–8)
    Seated Calf Raises Slow eccentric; focus on calf contraction.2 × 12–15 (RPE 7–8)
  3. Day 3 Rest

  4. Day 4 Back + Abs

    Deadlift Leave 2–3 reps in reserve; prioritize form over load.3 × 5–6 @ 72–77%
    Lat Pulldown Slight lean back; pull to upper chest.3 × 8–10 @ 70–75%
    Barbell Row Controlled; no excessive body English.3 × 8–10 @ 70–75%
    Dumbbell Row Pause briefly at top; focus on lat engagement.2 × 10–12 (RPE 7–8)
    Seated Row Machine Neutral grip; controlled stretch.2 × 10–12 (RPE 7–8)
    Face Pulls Rope attachment; pull to forehead, elbows high.3 × 12–15 (RPE 7–8)
    Ab Wheel Rollout Keep core braced; avoid lumbar hyperextension.3 × 8–10 (RPE 7–8)
    Hanging Leg Raises Smooth, controlled leg raise; no swinging.3 × 10–12 (RPE 7–8)
    Cable Crunch Cable to forehead or chest; strong crunch and exhale.2 × 12–15 (RPE 7–8)

  5. Day 5 Shoulders + Triceps

    Strict Press Standing strict press; no leg drive.4 × 6–8 @ 72–77%
    Dumbbell Shoulder Press Seated; avoid locking out explosively.3 × 8–10 (RPE 7–8)
    Lateral Raises Slight lean forward; raise to just below shoulder height.3 × 12–15 (RPE 7–8)
    Rear Delt Flyes Focus on rear delts; avoid shrugging.3 × 12–15 (RPE 7–8)
    Tricep Pushdown Rope or bar; full lockout with tricep squeeze.3 × 10–12 (RPE 7–8)
    Skull Crushers Controlled descent; elbows stable.3 × 8–10 @ 70–75%
    Overhead Tricep Extension Cable or dumbbell; deep stretch overhead.2 × 12–15 (RPE 7–8)
  6. Day 6 Rest
  7. Day 7 Rest
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7
  • Week 8

Weeks 2–8 are free in the Capazity app

Get the full 8-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

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