2 Day Split: Training by Cotie Guzman in TrainHeroic

Cotie Guzman Fitness

Coach
Cotie Guzman

2 Day Split Programming

This is perfect programming for new individuals to exercise who are looking for structured exercise programming.

New programming on a weekly basis, weekly check ins and intuitive progressive programming if you're looking for adept programming for your 3 day commitment this is for you.

Features
2 sessions per week
Must use TrainHeroic app to view and log training
Team Training
Equipment
Recommended
This is best performed with access to a fitness facility. Equipment will include:​DumbbellsBarbellsKettlebellsBands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2 Day Split - Hypertrophy 1A

A1

SMR: Upper Back

1 x 1:00

A2

SMR: Lats

1 x 1:00

A3

SMR: Glutes

1 x 1:00

B1

Quadruped T-Spine Rotation

1 x 12

B2

Cat Cow

1 x 12

B3

Hamstring to Deep Squat

1 x 12

C

DB Split Squat

4 x 12 @ 60 %

D1

Incline Bench DB Rear Fly

4 x 12

D2

1-Arm DB Row

4 x 12 @ 60 %

E

Deadlift

4 x 12 @ 60 %

F1

Standing Cable Lat Pushdown

4 x 12 @ 65 %

F2

Standing Cable Pallof Press

4 x 12 @ 70 %

G

DB Bicep Curls

4 x 12 @ 60 %

Wednesday
2 Day Split - Hypertrophy 2A

A1

Open Book

1 x 12

A2

Cobra

1 x 12

A3

Hand to Hand

1 x 12

A4

Standing QL Stretch

1 x 12

B

Machine: Chest Press

4 x 12 @ 60 %

C1

Standing Cable Spinal Rotation

4 x 12 @ 60 %

C2

Standing Cable Hanging Lateral Raise

4 x 12 @ 60 %

D1

Standing Cable Pec Fly

4 x 12 @ 60 %

D2

Standing Cable Front Raise

4 x 12 @ 60 %

E

Seated DB Arnold Press

4 x 12 @ 60 %

F

Standing Cable Tricep Pulldown

4 x 12 @ 60 %

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2 Day Split
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2 Day Split
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2 Day Split
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