Take your strength training to the next level with this FREE 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.
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.
A Set of Dumbbells. 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.
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:
Day 2: Upper Body Push Workout
Day 3: Legs and Glutes Workout
Day 7: Upper Body Pull Workout
Day 8: Unilateral Leg Workout
Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.
FREE! No sign up needed, this is a FREE Workout Plan that can be modified for all levels.
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).
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.
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.
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 plans here, and a functional strength training workout plan for beginners here.
*Note: This workout is only 15 minutes. You can repeat x2 for a 30-minute workout, or add a short jog/run.
*Note: This workout is only 10 minutes. You can repeat x2 for a 20-minute workout, or add a short jog/run.
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.
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