Attempting to design a 2 day workout split for women is no easy task.
Simply because there are a lot of women, many of whom have different goals and experience levels.
However, the workout split that I will present in this article will be an awesome starting point for any woman looking to tailor an online workout template to better fit her individual needs.
And, I like the fact that it is only 2 days per week. Nearly everyone on the planet is becoming increasingly busier in their day-to-day lives. Also, more and more noise comes out in the media about how to optimize your fitness lifestyle. Personally, I’d say crushing two strength-based workouts per week will certainly help you optimize.
To maximize your two strength-based workouts per week, we will focus on full body workouts.
These workouts will include fundamental movement patterns that will help carry over strength into everyday life. Whatever your daily responsibilities, building strength with these movement patterns will absolutely help you feel stronger and more confident.
2 Day Workout Split for Women Overview
The workouts below can be performed on any two nonconsecutive days throughout the week. This gives you incredible flexibility in how you set up your weekly schedule. So long as you consistently crush both strength-based workouts week after week, you can consider yourself successful in this workout program.
While this 2 day workout split only includes strength training, you are more than welcome to include cardio within your weekly schedule. In fact, from a general health standpoint, it would be beneficial to do so. The frequency and duration will depend on your goals and fitness levels.
Keep in mind that the workouts provided below are meant to be used as templates. Like any workout you will find for free online, they are not individualized and should be modified to meet your individual goals, needs, and capabilities.
Full Body Workout 1
| Exercise | Set Range | Rep Range |
| Squat | 3-5 | 6-12 |
| Dumbbell Romanian Deadlift | 3-4 | 10-12 |
| Dumbbell Shoulder Press | 3-5 | 6-12 |
| Seated Cable Row | 3-4 | 10-12 |
| Lat Pull Down | 3-4 | 10-12 |
| Cable Tricep Extension | 2-3 | 10-15 |
Full Body Workout 2
| Exercise | Set Range | Rep Range |
| Dumbbell Goblet Squat | 3-5 | 10-12 |
| Barbell Hip Thrust | 3-4 | 6-12 |
| Machine Chest Press | 3-4 | 10-12 |
| Dumbbell Lateral Raise | 3-4 | 10-15 |
| Dumbbell Row | 3-5 | 10-12 |
| Dumbbell Curl | 2-3 | 10-15 |
2 Day Workout Split for Women Wrap Up
In this article, we provided a template for a 2 day workout split for women.
Splits such as the one provided in this article can be used nearly indefinitely so long as you are seeing progress towards your goals. They can also be tweaked in various ways to prevent them from becoming stale.
There are a few ways you can progress within this workout and from it. For those looking to make this workout more challenging, you can do so by continuously working to lift heavier weights for your sets. Or, you can increase the repetitions or sets you perform for each exercise within the workouts.
For those looking to progress from this workout, you may want to consider adding in a third workout day or moving to an upper/lower style workout split.
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