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SplitStrong 35: 2-Week Workout Program (FREE)

By: Lindsey Bomgren, CPT | March 17, 2023

Take your strength training to the next level with this FREE Split Training Workout Program: SplitStrong 35! A 2-week, full body workout plan with new workout videos DAILY — a 5-day workout split, 35 minutes a day, 5 days a week.

Jump To Week 1
Jump To Week 2

SplitStrong 35 is a free, split training workout program for women that delivers long-term results — 35 minutes a day, 5 days a week.

I used to think that to get an effective, fat-burning workout, you had to do an all out full body workout every day. But I wasn’t seeing the muscle definition I desired and I was tired at the end of every week.

That’s why I created SplitStrong 35, a 2-week program that follows a 5-day workout split (which means we’ll split train specific muscle groups). We’ll build strength and gain muscle definition while providing appropriate time for rest and muscle recovery.

Each day comes with a follow-along workout video. All you have to do is press play! I’ll coach you through every rep, offering form cues, modifications and motivation along the way.

Free Workout Program for Women | SplitStrong 35 program description graphicFree Workout Program for Women | SplitStrong 35 program description graphic
Woman performing a goblet squat hold in a Leg and Glute Workout

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar for this workout plan so you can easily access your daily workouts.
Download Plan

A split training workout program designed to build strength in 35 minutes. We’ll gain muscle definition while providing appropriate time for rest and muscle recovery.

This free, 2-week workout plan is modeled after our popular strength training programs: Strong 20, Stronger 25, Build 30, MetCon 100, HIITStrong 35, and Zero 30. These programs are different from our other free workout challenges and hybrid training program because they include 10 daily workout videos (a new workout video each day) that were cohesively filmed as one complete program. 

You can find more information about which signature program is right for you (and the order I recommend progressing through my programs) in this free Nourish Move Love Program Guide.

SplitStrong 35 Workout Program Calendar PDF | calendar with clickable links to daily workout videos on YouTube

SplitStrong 35 Workout Program: Week 1

5 day workout split for women | Week One Calendar Graphic

Day 1: Legs and Back Workout

Day 2: Upper Body PUSH Workout (Shoulder, Chest, Triceps + Cardio)

Day 3: Legs and Butt Workout

Day 4: Power Yoga + Abs Workout

*Note: This workout is only 15 minutes. You can repeat x2 for a 30-minute workout, or add a short jog/run.

Day 5: Core Conditioning #1 (Dumbbell Ab Workout)

SplitStrong 35 Workout Program: Week 2

5 day workout split for women | Week Two Calendar Graphic

Day 6: Legs and Chest Workout

Day 7: Upper Body PULL Workout (Back, Biceps and Cardio)

Day 8: Unilateral Leg Workout

Day 9: Dynamic Stretching + Mobility Workout 

*Note: This workout is only 10 minutes. You can repeat x2 for a 20-minute workout, or add a short jog/run.

Day 10: Core Conditioning #2 (Ab Workout with Weights)

Woman performing a single leg glute bridge and chest press as part of a Legs and Chest Workout for Women At Home using weights

Find This Workout Plan On Youtube

youtube icon Youtube Playlist

SplitStrong 35 Workout Program Details

1. Gym Equipment Needed:

A Set of Dumbbells (Discount Code: NMLTF5). Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.

Optional Exercise Equipment: 

Towel/Sliders/Gliders for a cardio and core workout.

2. Time Requirement: 

Workouts are 35 minutes per day, 5 days per week.

This plan includes 2 rest days per week. You get to choose which days are your rest days. I suggest resting after day two or three and then again after day five. OR complete days 1-5 and then rest on days 6-7. The goal is to make this plan work for YOU!

If you’re a runner, I would suggest completing 2-3 of the strength workouts per week. So your training plan would look like:

Week One: 

Day 2: Upper Body Push Workout

Day 3: Legs and Glutes Workout

Day 4 or 5: Power Yoga OR Cardio and Core

Week Two: 

Day 7: Upper Body Pull Workout

Day 8: Unilateral Leg Workout

Day 9 or 10: Mobility Flow OR Cardio and Core

3. Fitness Level:

Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.

Click here if you’re looking for a full body workout plan for beginners.

4. Cost:

FREE! No sign up needed, this is a FREE Workout Plan that can be modified for all levels.

Split Training Workout Program FAQs

What Is A Split Training Workout Program?

A split training workout program divides weight training sessions by muscle group. For example, you might train lower body on Monday and upper body on Tuesday (as opposed to training full body every day).

What Is The Best Workout Split?

In my opinion, the most effective workout split is an upper body pull day (focusing on the back and biceps), an upper body push day (focusing on the shoulders, chest and triceps) and a leg day. This split will allow you to reach for heavy weights, fatiguing muscle groups so you build muscle.

Is A Split Training Workout Program Effective?

Split workout programs maximize muscle growth because you can dedicate an entire strength training session to one muscle group at a time. That means you can fully fatigue the muscles and target them from a variety of angles. You’ll also allow ample recovery time as you target a different muscle group the next day.

Is A Split Training Workout Program Good For Beginners?

If you are new to working out, you might start with a full-body routine that will allow you to learn proper techniques while building your overall strength and fitness. You can find beginner workout plan here, and a functional strength training workout plan for beginners here.

How To Download and Use This Workout Plan

  1. Download the 2-Week Workout Program PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. Or scroll down to find the daily workouts linked below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: SplitStrong 35 Workout Program.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.

More FREE Workout Programs

Pin this Free Workout Program: SplitStrong 35

Free Home Workout Plan pinterest graphic (click to download workout challenge calendar)

Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.

54 comments

  1. I have been doing the split strong 35 and am loving it. My only question is, how do you figure out how many calories the workouts burn approximately? I am trying to track my calories in/out. I’m pretty new at this, so any help is appreciated.

  2. I’ve been sweating it out with you in your videos for the last few years. You always have the BEST workouts and stretches, tips during workouts, tone in your voice, motivating words, and best of all are totally relatable and just down to earth & always so pleasant. Your comments during the videos make me feel like you’re right here correcting my form and making me stick with it. I just can’t thank you enough for keeping me happy and fit. Truly a blessing.

    • I love it! Way to go Arleen! You are so kind, thank you for your words of encouragement; so glad you are loving all aspects of the workouts! Keep up the great work and keep coming back for more. -Lindsey

  3. I found your workouts on Pinterest.. absolutely love them and your positive energy you bring. Please add me to your email

  6. Lindsey – You and your programs are so amazing. I am repeating the split strong workout series- and yes, I do see results. I have never been disappointed in any of your work outs and the positive energy you bring to each is just so motivating and refreshing. I really appreciate your dedication to providing such an array of classes that challenge us to get stronger and more fit. I am so appreciative- thank you!

    • Lisa! I’m so glad you’re loving the workouts and workout plans! YES, we highly suggest repeating the program! Thank you so much for your kind words and I’m so glad you’re feeling strong! Keep up the great work and keep coming back for more! -Lindsey

  8. I absolutely LOVE the split strong workouts! I just finished week 2 and can’t wait to see what’s next! You’re amazing!

    • Jenna! I’m so glad you loved this SplitStrong Program! WAY TO GO! We highly suggest repeating the program (since you just did 10 new workouts the best way to measure progress is to repeat them)! -Lindsey

    • Hi Kim! WELCOME! I just added you to my email newsletter list. Check your inbox to confirm your subscription. You can find all my free workouts and workouts plans on this site right here. But I suggest starting with this 2-Week SplitStrong program! I look forward to sweating with you! -Lindsey

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