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2 day split for women
by Chicken soup
11 athletes joined
Program Description
A two day split for women who don't want to waste energy but want a good physique.
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Muscle & Sculpting, Athletics, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
May 13, 2024 06:16
Last Edited
Jun 17, 2024 05:34
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Week 1
1 / 12 Weeks
Day 2
1
Squat (Low Bar)
2 Sets
6 Reps
2
Bench Press (Barbell)
2 Sets
8 Reps
3
Tricep Pushdown (Cable)
1 Set
15 Reps
4
Belt Squat
2 Sets
12 Reps
5
Hanging Leg Raise
2 Sets
10 Reps
6
Leg Extension
2 Sets
15-20 Reps
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
2
Barbell Row
2 Sets
6 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Overhead Press (Barbell)
2 Sets
8 Reps
5
Hamstring Curl
2 Sets
10 Reps
6
Bicep Curl (Barbell)
2 Sets
10-12 Reps
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
2
Barbell Row
2 Sets
6 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Overhead Press (Barbell)
2 Sets
8 Reps
5
Hamstring Curl
2 Sets
10 Reps
6
Bicep Curl (Barbell)
2 Sets
10-12 Reps
Day 2
1
Squat (Low Bar)
2 Sets
6 Reps
2
Bench Press (Barbell)
2 Sets
8 Reps
3
Tricep Pushdown (Cable)
1 Set
15 Reps
4
Belt Squat
2 Sets
12 Reps
5
Hanging Leg Raise
2 Sets
10 Reps
6
Leg Extension
2 Sets
15-20 Reps
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
2
Barbell Row
2 Sets
6 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Overhead Press (Barbell)
2 Sets
8 Reps
5
Hamstring Curl
2 Sets
10 Reps
6
Bicep Curl (Barbell)
2 Sets
10-12 Reps
Day 2
1
Squat (Low Bar)
2 Sets
6 Reps
2
Bench Press (Barbell)
2 Sets
8 Reps
3
Tricep Pushdown (Cable)
1 Set
15 Reps
4
Belt Squat
2 Sets
12 Reps
5
Hanging Leg Raise
2 Sets
10 Reps
6
Leg Extension
2 Sets
15-20 Reps
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
2
Barbell Row
2 Sets
6 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Overhead Press (Barbell)
2 Sets
8 Reps
5
Hamstring Curl
2 Sets
10 Reps
6
Bicep Curl (Barbell)
2 Sets
10-12 Reps
Day 2
1
Squat (Low Bar)
2 Sets
6 Reps
2
Bench Press (Barbell)
2 Sets
8 Reps
3
Tricep Pushdown (Cable)
1 Set
15 Reps
4
Belt Squat
2 Sets
12 Reps
5
Hanging Leg Raise
2 Sets
10 Reps
6
Leg Extension
2 Sets
15-20 Reps
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
2
Barbell Row
2 Sets
6 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Overhead Press (Barbell)
2 Sets
8 Reps
5
Hamstring Curl
2 Sets
10 Reps
6
Bicep Curl (Barbell)
2 Sets
10-12 Reps
Day 2
1
Squat (Low Bar)
2 Sets
6 Reps
2
Bench Press (Barbell)
2 Sets
8 Reps
3
Tricep Pushdown (Cable)
1 Set
15 Reps
4
Belt Squat
2 Sets
12 Reps
5
Hanging Leg Raise
2 Sets
10 Reps
6
Leg Extension
2 Sets
15-20 Reps
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
2
Barbell Row
2 Sets
6 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Overhead Press (Barbell)
2 Sets
8 Reps
5
Hamstring Curl
2 Sets
10 Reps
6
Bicep Curl (Barbell)
2 Sets
10-12 Reps
Day 2
1
Squat (Low Bar)
2 Sets
6 Reps
2
Bench Press (Barbell)
2 Sets
8 Reps
3
Tricep Pushdown (Cable)
1 Set
15 Reps
4
Belt Squat
2 Sets
12 Reps
5
Hanging Leg Raise
2 Sets
10 Reps
6
Leg Extension
2 Sets
15-20 Reps
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
2
Barbell Row
2 Sets
6 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Overhead Press (Barbell)
2 Sets
8 Reps
5
Hamstring Curl
2 Sets
10 Reps
6
Bicep Curl (Barbell)
2 Sets
10-12 Reps
Day 2
1
Squat (Low Bar)
2 Sets
6 Reps
2
Bench Press (Barbell)
2 Sets
8 Reps
3
Tricep Pushdown (Cable)
1 Set
15 Reps
4
Belt Squat
2 Sets
12 Reps
5
Hanging Leg Raise
2 Sets
10 Reps
6
Leg Extension
2 Sets
15-20 Reps
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
2
Barbell Row
2 Sets
6 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Overhead Press (Barbell)
2 Sets
8 Reps
5
Hamstring Curl
2 Sets
10 Reps
6
Bicep Curl (Barbell)
2 Sets
10-12 Reps
Day 2
1
Squat (Low Bar)
2 Sets
6 Reps
2
Bench Press (Barbell)
2 Sets
8 Reps
3
Tricep Pushdown (Cable)
1 Set
15 Reps
4
Belt Squat
2 Sets
12 Reps
5
Hanging Leg Raise
2 Sets
10 Reps
6
Leg Extension
2 Sets
15-20 Reps
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
2
Barbell Row
2 Sets
6 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Overhead Press (Barbell)
2 Sets
8 Reps
5
Hamstring Curl
2 Sets
10 Reps
6
Bicep Curl (Barbell)
2 Sets
10-12 Reps
Day 2
1
Squat (Low Bar)
2 Sets
6 Reps
2
Bench Press (Barbell)
2 Sets
8 Reps
3
Tricep Pushdown (Cable)
1 Set
15 Reps
4
Belt Squat
2 Sets
12 Reps
5
Hanging Leg Raise
2 Sets
10 Reps
6
Leg Extension
2 Sets
15-20 Reps
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
2
Barbell Row
2 Sets
6 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Overhead Press (Barbell)
2 Sets
8 Reps
5
Hamstring Curl
2 Sets
10 Reps
6
Bicep Curl (Barbell)
2 Sets
10-12 Reps
Day 2
1
Squat (Low Bar)
2 Sets
6 Reps
2
Bench Press (Barbell)
2 Sets
8 Reps
3
Tricep Pushdown (Cable)
1 Set
15 Reps
4
Belt Squat
2 Sets
12 Reps
5
Hanging Leg Raise
2 Sets
10 Reps
6
Leg Extension
2 Sets
15-20 Reps
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
2
Barbell Row
2 Sets
6 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Overhead Press (Barbell)
2 Sets
8 Reps
5
Hamstring Curl
2 Sets
10 Reps
6
Bicep Curl (Barbell)
2 Sets
10-12 Reps
Day 2
1
Squat (Low Bar)
2 Sets
6 Reps
2
Bench Press (Barbell)
2 Sets
8 Reps
3
Tricep Pushdown (Cable)
1 Set
15 Reps
4
Belt Squat
2 Sets
12 Reps
5
Hanging Leg Raise
2 Sets
10 Reps
6
Leg Extension
2 Sets
15-20 Reps
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
2
Barbell Row
2 Sets
6 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Overhead Press (Barbell)
2 Sets
8 Reps
5
Hamstring Curl
2 Sets
10 Reps
6
Bicep Curl (Barbell)
2 Sets
10-12 Reps
Day 2
1
Squat (Low Bar)
2 Sets
6 Reps
2
Bench Press (Barbell)
2 Sets
8 Reps
3
Tricep Pushdown (Cable)
1 Set
15 Reps
4
Belt Squat
2 Sets
12 Reps
5
Hanging Leg Raise
2 Sets
10 Reps
6
Leg Extension
2 Sets
15-20 Reps