SplitStrong 35: 2-Week Workout Program (FREE)

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.

Jump to Week 1 | Jump to Week 2

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

This 5-day workout split routine has changed the way I train and the muscle definition I have. After two kids, I’m currently the strongest I’ve ever been. 

free workout plan for women | mom working out at home, front lunge with dumbbells

I used to think that effective, fat burning workouts were full body, ‘all out’ every day. But I wasn’t seeing the muscle definition I desired and I was tired at the end of every week.

SplitStrong 35 split trains specific muscle groups every day to build strength and gain muscle definition while providing appropriate rest and muscle recovery so you feel STRONG and energized.

Take your strength training to the next level with this FREE Workout Program: SplitStrong 35!

Click Here To Download Your Free Workout Program

Free Workout Program for Women | SplitStrong 35 program description graphicFree Workout Program for Women | SplitStrong 35 program description graphic

SplitStrong 35 Free Workout Program with Daily Workout Videos on YouTube

What makes SplitStrong 35 different from our other free workout challenges:

  1. We are dropping NEW, guided workout videos EVERY DAY. Five new workout videos each week. And each new video follows a different format, pairing various reps and sets of each exercise to meet your fitness goals AND keep you engaged. 
  2. It’s our first true, 5-day workout split for women.

Each day comes with a follow-along workout video, so all you have to do is press ‘play’ and start sweating. I’m coaching you through every rep, offering form cues, modifications and motivation along the way.

That means if you’re here early, not all of the links will work yet. I’ve noted what days each post will go live in the program outline below so you can be prepared.

Why is this workout program called “SplitStrong 35”?

This 2 week program follows a 5-day workout split. Split training specific muscle groups 5 times a week, 35 minutes a day. 

Lift weights and raise your heart rate with this full body workout routine. From legs and back to upper body push/pull muscles, legs and glutes and core conditioning.

Find everything you need to follow this 5 day workout split for women below. The goal is to make this workout plan work for YOU and your fitness level; so move rest days around as needed. 

Questions? Get all of our workout plan FAQ’s and trainer tips here.

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

SplitStrong 35 Workout Program

  1. Download the Two Week Workout Program PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.**NOTE: we have new workouts going live every day, so not all the links will work when you first download! They will automatically update as the challenge goes on.
  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.

SplitStrong 35 Workout Program Week 1

5 day workout split for women | Week One Calendar Graphic

**Note: 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 (Wednesday or Thursday) and then again after day five (Sunday). OR completing days 1-5 and then resting on days 6-7; over the weekend. The goal is to make this plan work for YOU!

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)

Rest + Recovery Days

Listen to your body and use rest days accordingly. That might look like doing nothing, going on a long walk, or short run, or one of these recovery day routines:

SplitStrong 35 Workout Program Week 2:

5 day workout split for women | Week Two Calendar Graphic

Day 6: Legs + Chest Workout

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

Day 8: Unilateral LEGS Workout

Day 9: Dynamic Stretching + Mobility Flow 

*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)

Rest + Recovery Days

Listen to your body and use rest days accordingly; option to try one of these muscle recovery routines:

How to adapt the weekly workout plan for runners?

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

Pin this Free Workout Program: SplitStrong 35

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

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  1. Loving your workouts, Lindsey, thank you. i’ve been following and working out with you for about a month…Holy bananas! What do you do in addition (if anything) for cardio?

    • Paula! I’m so glad you’re loving the workouts! Love that you’ve been consistently showing up for a month and I hope you keep coming back for more! If you want to add on cardio, runs or ect to this program you can! I add in running on Saturday’s. Otherwise just strive for your 10K steps daily! Keep up the great work! -Lindsey

  2. Day 1 was great! I am so thankful for your website. I have been following your workouts since the April challenge and love that I don’t have to figure out what workout to do for the day. I’m 55 years old and I can feel myself getting stronger.

  3. I doubt I’ll be able to do these as I’m at the very end of my pregnancy but I wish I could join along! Will the workouts stay on YouTube even after this two week challenge ends? I would love to do them later! (Probably much later haha)

    • Yes Camille! These workouts will stay live on our site and YouTube Channel so you can come back and tackle them after baby when you’re ready (a great way to build strength after baby)! Good luck mama! -Lindsey

  4. I needed this right now. So looking forward to it. I want to switch up my routine and end June strong!