2 Day Split Workout for Women

This two day split workout can be used in a number of ways, but it is really meant to help if you have a lot on your plate throughout the week but still want to get some weight lifting in. It was designed to work on both upper body and lower body on each day, but I have also integrated arms and glutes into each workout to give them extra focus. This way you are getting twice the amount of work on these areas each week to maximize results.

The workout is meant to take 45 minutes to an hour including rest periods, stretching, and abs at the end of each exercise. You can perform these workouts at home if you have the proper equipment, or at a local gym. This is meant to be a quick workout so you can get in and get out in a short amount of time, and get back to your daily life. Make sure to be in the moment as you work out and really focus on the exercises you are doing.

A lot of exercises are in the standard pyramid format. With a standard pyramid, you will be starting with a weight that you can complete 10-12reps with god form. For the second set you will increase the weight for 8-10 reps. The final third set will be the heaviest with lower reps of 6-8. You should be increasing your weight by about 10% between sets. Any time you are able to complete an exercise with the maximum amount of reps; you should increase your weight. Rest for 1 minute between each set, but no longer than 1:30. I suggest using a timer to keep you focused, as well as make sure your workout stays within the 45minute to 1 hour range.

Rest pause training is the other type of set you will be performing for some exercises. This is to blast your muscles to give them a good pump as well as create a high level of fatigue, and you could feel out of breath at times. You will perform your first set with a weight so you can perform 12-15 reps with good form. You will then rest for 20 seconds, and then perform 3-5 more reps of the same weight. Continue to do this until the exercise is completed. Again, if you are able to perform the maximum amount of reps for each set, you should be increasing your weight.

Tips for success:

Keep a log: Write down all of your exercises in a notebook with the exercise, sets, weight lifted, and reps for each set. Give yourself a note at the end of each exercise to as if you should be increasing your weight, improving on form, or decreasing time between sets. This helps you the next week so you don’t need to think about what it is you did the week before for each exercise.

I use the following format:

Barbell Hip Thrust

Set 1: 80 lbs        10 reps

Set 2: 90 lbs        8 reps

Set 3: 100 lbs      6 reps

Get a workout partner: This can be someone who does the same workout with you, or just someone to exercise with you. People with workout partners tend to be more successful in the gym because they are inclined to help each other out, whether it is getting to the gym, or spotting, and giving tips on form.

Warm-Up Set: Completing a warm-up set before starting an exercise is critical to preventing injury. I used to never perform these, and I ended up injuring myself a few times before learning my lesson. To complete a warm up set, use about 50% of your max set weight for 10 reps. Stretch and rest before starting your exercise.

Stretch between sets: During your rest times, getting water is always a good thing, but so is stretching. Make sure to stretch your targeted muscles for at least 10 seconds between sets to prevent injury and encourage muscle growth.

Active Rest: Overtraining is a real thing, and I have experienced it. Have a rest day between workouts to give your body a chance to recuperate. This does not mean sit around and do nothing all day. Get up and move on your rest day to keep muscles from tensing up. It can be as simple as walking or stretching to begin, or you can play a sport or go to a yoga class if you are feeling really energetic. The importance of this is to keep moving.

The Workout

Workout 1: Lower Body

10 min – Choice of Cardio Warm-Up

Barbell Hip Thrust (Standard Pyramid): Warm-Up Set, 10-12 reps, 8-10 reps, 6-8 reps. 1 min rest between sets

Dumbbell Lunges: 12-15 reps, 12-15 reps, 12-15 reps. 1 min rest between sets

Cable Rope Deadlift (Rest Pause): Warm-Up Set, 12-15 reps, 5-7 reps, 5-7 reps, 5-7 reps. 20s rest between sets

Barbell Squat (Standard Pyramid): 10-12 reps, 8-10 reps, 6-8 reps. 1 min rest between sets

Standing Calf Raises: 12-15 reps, 12-15 reps, 12-15 reps. 1 min rest between sets

Bicep Rope Curls (Rest Pause): 12-15 reps, 5-7 reps, 5-7 reps, 5-7 reps. 20s rest between sets

Abs: 3 Sets 10-20 Ab Wheel Rollout, 3 sets 1 minute planks, 3 sets 20-25 bicycles, 3 sets 20-25 Romanian Twists

Stretch

Workout 2: Upper Body

10 min – Choice of Cardio Warm-Up

Flat Bench Press (Standard Pyramid): Warm-Up Set, 10-12 reps, 8-10 reps, 6-8 reps. 1 min rest between sets

Dumbbell Curls: 12-15 reps, 12-15 reps, 12-15 reps. 1 min rest between sets

Dumbbell Shoulder Press (Standard Pyramid): 10-12 reps, 8-10 reps, 6-8 reps. 1 min rest between sets

Lat Pulldowns (Standard Pyramid): Warm-Up Set, 10-12 reps, 8-10 reps, 6-8 reps. 1 min rest between sets

Barbell Hip Thrust (Rest Pause): 12-15 reps, 5-7 reps, 5-7 reps, 5-7 reps. 20s rest between sets

Cable Rope Squats (Rest Pause): 12-15 reps, 5-7 reps, 5-7 reps, 5-7 reps. 20s rest between sets

Abs: 3 Sets 10-20 Ab Wheel Rollout, 3 sets 1 minute planks, 3 sets 20-25 bicycles, 3 sets 20-25 Romanian Twists

Stretch

Bonus:

If you would like to make this workout more challenging, you can do 3 days a week. To do this, start with Upper Body, rest a day, then perform the Lower Body workout, and then rest a day. On the third day, perform the Upper Body workout again. The following week you will switch workouts, performing Lower Body on the first day of the week, then Upper Body, and finally finish the week off with Lower Body again. Doing this gives you the added bonus of working on muscle groups twice a week every other week, making sure you are not overtraining muscles.

Disclaimer
Selfcode.ca strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge selfcode.ca from any and all claims or causes of action, known or unknown.

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