Body workouts

With the 2-part split training plan for women you can divide your muscle building and strength training into two separate training units on different training days, each with a specific one Part of all primary muscle groups is stimulated. This special form of division enables you to have very intensive and effective muscle building training and can also optimize fat burning.

In this article, you will learn how to use a 2 split as a woman correctly and the advantages of training with a split training plan for the training goal of building muscle and burning fat.

The principle of a split training plan is simple: You divide the training of the muscle groups in your body into different training units that take place on consecutive days. This allows you to train the individual muscle groups much more intensively than would be the case, for example, with a full body training plan.

This is due to the fact that many connected muscle groups are trained within a split training unit and the stimulation of the muscle groups is significantly higher than with a full-body training. However, this requires an extended regeneration phase so that the performance of the trained muscle groups can be fully restored.

Full-body training is particularly recommended for beginners, but also for advanced users, if they want to increase their strength through important basic exercises such as deadlifts, bench presses and squats, in order to focus on more intensive split training to prepare.

The two 2-part split training plans in comparison

The 2 split training plan for women is available for beginners as well as for f advanced athletes.

The plans differ in that the training plan for beginners primarily works with stationary equipment and is thus intended to enable the development of solid basic muscles, while at the same time reducing the risk of injury through the guided exercise (for example, through a statically guided Barbell) is minimized.

The 2 split training plan for advanced learners implements training with free dumbbells or free weights and highly effective basic exercises such as squats, deadlifts and bench presses, which cause exceptionally efficient muscle stimulation for women .

You can find out how to do these exercises correctly and which mistakes you should avoid in our Hypertrophy Guide for Men and Women.

2er split training plan for women: Structure

The 2-part split training plan for women is structured as follows:

  • Day 1: Push exercises (exercises in which a pressure movement takes place)
  • Day 2: Pull exercises (exercises in which a pulling movement takes place)
  • Break 1-2 days (more as needed)

On day 1, you use the so-called push exercises to tire the muscle groups that are stressed by a push movement. These are primarily your chest, legs, triceps and shoulders. During the pull exercises on day 2, the antagonists of the muscles that were trained on day 1 tire. Here, the back, biceps and stomach are primarily trained.

Note: A 2-part split training plan for women is only one possible sample among many variants and can or should be individualized with professional help (e.g. fitness trainer) so that optimal training results can be achieved. Beginners should always have the correct execution of the exercise checked by qualified personnel.

Since correct training can only bring optimal success in interaction with correct nutrition , you can achieve ours at the training goal Use muscle building or fat burning oriented nutrition plans to optimally support your split training.

2er split training plan for women: Free download

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  • Split 2 for women – Push-Pull for beginners
  • 2 split for women – Push & Pull (advanced)

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