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 EditedSep 01, 2025 11:28
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%