Program Description
A two day split for women who don't want to waste energy but want a good physique.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalMuscle & Sculpting, Athletics, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedMay 13, 2024 06:16
- Last EditedJul 02, 2025 05:32

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!
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 Squat2 Sets
12 Reps
-
5
Hanging Leg Raise2 Sets
10 Reps
-
6
Leg Extension2 Sets
15-20 Reps
-
Day 1
1
Romanian Deadlift (Barbell)2 Sets
8 Reps
-
2
Barbell Row2 Sets
6 Reps
-
3
Hip Thrust (Barbell)3 Sets
8 Reps
-
4
Overhead Press (Barbell)2 Sets
8 Reps
-
5
Hamstring Curl2 Sets
10 Reps
-
6
Bicep Curl (Barbell)2 Sets
10-12 Reps
-