A Split Routine Weight Lifting Program for Women

Posted by Mom's Fitness Tips in Exercises

Now you have built up some muscle mass from the beginner workouts and are ready to graduate to a split routine. Split routine means you work each body part once or twice a week; this allows you to concentrate on each muscle group and really build the muscle. Allow 48 hours before working the same body part again so it can repair and rebuild itself. Here are a few split routine examples:

Day 1 – Chest, Shoulders, Triceps

Day 2 – Back, Biceps

Day 3 – Legs, Abs

Day 4 – Rest

Day 1 – Chest, Back

Day 2 – Shoulders

Day 3 – Arms, Abs

Day 4 – Legs

Day 5 – Rest

Day 1 – Quads, Hamstrings

Day 2 – Chest, Back, Calves

Day 3 – Shoulders, Arms, Abs

Day 4 – Rest

You can really mix it up any way you like; it is very versatile. Just remember to not work the same body part two days in a row.

For each body part, pick 2-4 exercises and complete 3-4 sets of each with at least one set completed to failure.

Do your compound exercises first when the muscle has the highest amount of strength and energy. For example, if you are working legs, do squats and lunges first, then follow up with leg extensions and calf raises.

If you are training shoulders, do shoulder presses and upright rows first, then follow up with lateral raises, front and rear raises.

You want to switch up your split routine every 6-8 weeks so your body doesn’t adapt to it and stop growing. This is called periodization. With seemingly endless combinations of split routines, you should have no problem incorporating new workouts.

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