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2 day split for women

by Chicken soup
78 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
    Sep 15, 2025 02:11

Summary

Unlock your strength with this focused 12-week, 2-day split program designed specifically for women. Each session combines compound and isolation movements, like squats, bench presses, and hip thrusts, to build muscle and enhance overall fitness. With just two workouts per week, you'll efficiently target all major muscle groups while allowing ample recovery time. Get ready to elevate your lifting game and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
17%
Glutes
16.5%
Quadriceps
14.3%
Abs
9.4%
Triceps
7.6%
Lower Back
5.8%
Front Delts
5.4%
Chest
4.5%
Upper Back
4.5%
Middle Delts
4.5%
Biceps
4.5%
Lats
3.6%
Adductors
1.8%
Forearms
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
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
-