Split training program for girls: Split training for girls in the gym – Two-day training program for girls – weight loss – two-day split

Program description

Three-day split for men in the gym

A three-day split is working two muscle groups in each workout.

Three workouts per week is the optimal amount for amateurs, which allows you to effectively work out each muscle with a high load.

This program is not suitable for beginners. You should switch to a three-day split after several months of fullbadi training. Fulbadi will help adapt your muscles to more intense exercise and improve your muscle-brain connection.

Rest and training

Most of the fairer sex come to the gym to lose weight or improve their figure. Men's programs differ significantly from women's programs. Split workouts for girls in the gym are aimed at different muscle groups compared to exercises for guys.

It is best to devote 1 day to the gym and 1 day to rest. This way the muscles can recover faster. If the regime is violated, then there will be no progress from classes. In some cases, rest days can be increased if the muscles continue to hurt.

Training program

Characteristics of the training program

Training program

You take full responsibility for health and safety, correct exercise technique, and load dosing by practicing this program on your own.

Four day split

This training system is suitable for girls who want to build a beautiful body. If a lady wants to achieve high results in fitness, then she should choose a different training regimen.

The four-day split training includes classes on the following days:

Monday and Tuesday. Girls need to work through the first block of exercises. On Monday - arms, and on Tuesday - shoulders. Weight is selected individually. Professionals recommend doing the exercises in 3 sets with 12 repetitions.

Thursday and Friday. These days the second block of muscles is worked out. This could be the legs and chest. The best exercises are squats, deadlifts, and dumbbell flyes. You need to perform 10 repetitions in three approaches.

Due to the fact that all muscle groups are worked out once a week, the body has time to quickly restore them. If a girl cannot cope with the load, then she needs to give up some exercises to reduce it. However, large muscle bundles must always be carefully worked out.

How to increase the load?

Progression of loads is a mandatory factor for increasing strength and muscle growth. Over time, your muscles adapt to the load, so it becomes insufficient. You need to increase the weight and use other progression techniques.

Load progression chart

For example, in the first week you squatted 60 kg for 12 reps, in the second week you can add 5 kg and do 8 reps. The increase should be such as to fit within the given repetition range.

You can read more about the progression of loads in the corresponding article.

Read the article about load progression

Three-day training in the gym

If an athlete has the opportunity to attend classes every other day, then such a program would be the best option. With its help, you can work out the relief and lose excess weight. The split training program for girls includes:

• Warm up. Before each lesson you need to do it for 10 minutes. You can use a cardio machine for this. Regular lunges, body bends and sideways swings are also suitable.
• First day. The buttocks and legs are worked out. The girl should perform lunges with light dumbbell weights. You need to do 10-12 repetitions and 3 approaches. It’s worth adding a barbell squat to your workout. You can use an empty bar. You need to perform 10 repetitions with 3-4 approaches. After this, start deadlifting. Weight is selected individually. You need to do 12 repetitions in three sets.
• Second training session. Load on the back and biceps. The first exercise is pull-ups. If you can't do repetitions, you can use a bench as an assistant. You should perform 6 repetitions for 5 sets. After this, do a pull-down of the upper block behind the neck. Perform 4 sets of 12 times. After this, start doing dumbbell curls. Perform 12 repetitions for four sets.
• Third lesson. The muscles of the chest, shoulders and triceps are loaded. You need to perform push-ups, bench presses and raises of dumbbells on a bench, and exercises on block machines. Athletes recommend doing 10-11 repetitions in three sets.

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You need to complete your workouts on the treadmill. This way your blood pressure will return to normal. Lactic acid will be released from the muscles, which interferes with their growth.

Training diary for the program

A training diary is a notepad or application where you enter training data: what exercises you did, how many approaches, repetitions, what weight was used, etc.

A training diary will help you track your progress

If you keep a training diary, you will know exactly how many sets and reps to do in your next workout. This will make it easier to track progress and allow you to intelligently plan the progression of loads.

If you don’t lead, you will have to store all the training parameters in your mind. This is difficult to remember, so you won't know for sure whether you completed more than the previous workout.

Learn how to properly keep a training diary

Split training for girls at home

It is not at all necessary to visit the gym to emphasize some of the advantages of your figure or lose excess weight. There is a split workout for girls at home. For more variety, professionals recommend purchasing dumbbells. However, at the initial stage you can cope without them. Three-day split training for girls at home:

• First day. At the very beginning, the lady should pay attention to the muscles of the chest, shoulders and triceps. To do this, you need to perform push-ups from the floor with various inclinations. Place your feet on a bed or other ledge. You can also bend your knees. You should perform 12-15 repetitions in four sets. It is recommended to add reverse push-ups to the program. You need to perform them 10 times with 3-4 approaches.
• Second lesson. Pumping the legs and buttocks. The best exercises that target these muscle groups are Burpees, squats, and lunges. Athletes recommend performing 15-20 repetitions over five sets. There should be no more than 60 seconds of rest between exercises. You can't sit down at the very end of your workout. A person needs to move and restore breathing for 10-15 minutes.
• The third day. Working out the biceps and abdominal muscles. To train your biceps you will need dumbbells. You can buy them at any sports store. You need to do simple biceps curls. It's best to do 12 reps in 3-4 sets. After this, you should start pumping the press. You need to perform 12 chest raises to the knees. The number of approaches is selected individually. You also need to do 15 leg raises in four sets.

You should train every other day so that your muscles have time to rest. In some cases, the rest time can be increased. The muscles must recover completely. Training at home should be done responsibly. To make it interesting, the girl can turn on music.

Answers to frequently asked questions about the program

• Why is there so little exercise? This amount of exercise is quite enough. The exercises are selected in such a way as to fully work out each muscle group. Adding other exercises will not help much, since they are all anatomically similar to those presented in the program.
• How long to train with this program?
  You can study in this program for several years. It is often said that muscles “get used” to the same exercises, so they need to be “surprised” with new ones. This is a myth, since constant progression of loads, and not changing exercises, will help “surprise” the muscles.

Who is the split suitable for?

Split training involves detailed work on each part of the body and is designed for advanced athletes. For a beginner, it will simply be too difficult to work on one or two body parts for 30-40 minutes.

For girls who have recently started visiting the gym, a circuit training program is better suited. After a few months, the body will adapt to the stress and it will be possible to move to the next level. Training based on the principle of separating muscle groups requires sufficient preparation and the ability to perform basic exercises.

Split is not suitable for those who often have to skip workouts and are not ready to work out according to a specific schedule. Discipline and strict adherence to frequency are important here.

Regardless of your level of preparation and schedule, you need to choose a specific training program individually. It's better to spend some time experimenting and finding what really suits you. You can try the circuit principle and try splits. This way you will decide which training method is right for you.

Many people find it difficult to choose a training system for themselves. If difficulties arise, you can contact a coach who develops programs for girls. It is quite possible that you will like the program with split elements the most.

Building a lesson

Any workout can be broken down into components. This is a warm-up, a working part and a post-workout cool-down. Also below is an example of a three-day split program.

Warm-up

Even if you train one or two zones, you need to warm up your whole body before exercise. Warm up for 5-7 minutes. You can work out on a cardio machine or perform a standard joint warm-up, which many remember from school physical education lessons (circular rotations with arms and legs, head turns, mill, squats, etc.).

Main part

To begin with, here are the general principles of doing the exercises.

• To tone muscles and maintain shape for each part of the body, it is enough to do 3-4 exercises of 12-15 repetitions in 3 sets. Choose a medium weight to feel the load. Rest between sets is 40–60 seconds, and between exercises – 1.5 minutes.
• For girls who are working on body definition and losing weight, it is recommended to work with small weights with a higher number of repetitions (15–20, in some exercises can be increased to 20–25). In this case, the pace should be kept slightly above average, and the rest between exercises should be reduced if possible.
• When working on mass, on the contrary, you need to increase the working weight to close to the maximum (for beginners to slightly above average), reducing the number of repetitions to 8–12. You should rest 60–90 seconds between sets and 2.5 minutes when changing exercises.

Whatever your training goals, proper technique plays a huge role. Improper execution of movements is not only ineffective, but also dangerous, especially when working with weights.

The cycle phase is important in girls’ training. At the beginning of the month, you can increase the load, try new exercises and devote more time to aerobic exercise. In the second half of the cycle, it is worth giving the body a rest from intense exercise and, if you feel unwell, reduce weight or reduce repetitions.

Example program

The following program is provided as an example. You can make changes to it in accordance with your individual characteristics - work schedule, favorite exercises and level of training.

Day 1: legs/buttocks and abs

1. Squats with a barbell or bodybar (for beginners). Wide stance of the legs, toes pointing diagonally.
2. Lunges with dumbbells.
3. Romanian style deadlift (Romanian deadlift).
4. Calf raises in a machine or with dumbbells.
5. Hanging leg raises for abs. Perform as many repetitions per set as you can.
6. Twisting the body on an incline bench.
7. Plank. Try to increase the time spent in the plank pose from 30 seconds to 2 minutes per approach.

Day 2: back and biceps

1. Pull-ups. If you can’t do a single pull-up, use negative reps. That is, you rise to the top point by standing on a pedestal or bench, and from there you slowly lower your body using the muscles of your back and arms. Do as many repetitions as you can.
2. Pull of the upper block behind the head.
3. Barbell row to the stomach.
4. Row a dumbbell to the waist with each hand alternately. We count the number of repetitions and approaches for each hand.
5. Hyperextension.
6. Curling arms with dumbbells for biceps.

Frequency of classes

For most girls, going to the gym 3 times a week is enough. The program is designed so that training days alternate with rest. If desired, on rest days you can do swimming, yoga or cardio exercises.

If you can’t structure your week so that there is rest between classes, you can do 2 days in a row, but then one workout should be more difficult and the other easier. Also, you should not do split training 3 days in a row. This load is too serious and is only suitable for professional athletes.