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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.


Download Your FREE Workout Plan Here

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

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

Why is this workout program called “SplitStrong 35”? This 2 week program follows a 5-day workout split, split training specific muscle groups. 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. 

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. 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.

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.

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

SplitStrong 35 Workout Program Details

1. Gym Equipment Needed:

A Set of DumbbellsMost 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 (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!

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.

Program FAQs

Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
SplitStrong 35 Workout Program Calendar PDF | calendar with clickable links to daily workout videos on YouTube

How To Download and Use This Workout Plan

  1. Download the Two 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.

Find This Workout Plan On Youtube

youtube icon Youtube Playlist

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 + Chest Workout

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

Day 8: Unilateral LEGS 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)

Wondering Which Workout Program To Do Next?

  1. HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.

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.

  1. 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

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

  3. 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

  4. 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