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!

A two day split for women who don't want to waste energy but want a good physique.

2 day split for women

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Low Bar)

Bench Press (Barbell)

Tricep Pushdown (Cable)

Belt Squat

Hanging Leg Raise

Leg Extension

Romanian Deadlift (Barbell)

Barbell Row

Hip Thrust (Barbell)

Overhead Press (Barbell)

Hamstring Curl

Bicep Curl (Barbell)

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