Split Program
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SplitUpper + Lower
Two short routines. Upper day, lower day. Repeat them consistently and watch what happens.
You need simpler.
This program is built on one belief: the basics, done consistently, are the most powerful thing you can do for your body.
I see so many women adding more sessions when they're not seeing results, chasing variety, and making their routine so complicated that showing up feels hard. Two short, focused workouts (one for your upper body, one for your lower body and glutes) will do more for your strength and your confidence than any complex plan you burn out on after two weeks. You don't need fancy exercises. You need simple ones, done often, done well.
Pick the level that fits your life right now. You can always move up when you're ready.
This week is about form, not load. Use lighter weights and focus on moving well. The goal is simply to arrive and feel good about it.
- Start with a weight you could comfortably do 20 reps with
- Go slow on the lowering phase and notice which muscles are working
- Begin logging your weights and reps from session 1 so you have a starting point
Keep the same weights as Week 1. This week is still about form, not load. Now the movements feel more familiar. Go deeper, slow down, really feel the muscle working.
- Slow the lowering phase to 3 seconds to build control and connection
- Ask yourself: am I feeling the right muscle? If not, adjust your position
- Keep logging so you have a clear baseline heading into Week 3
Now it's time to beat last week's numbers. Small increases every session are all it takes.
Ready for a plan built specifically around your goals, schedule, and lifestyle?
Apply for 1:1 Coaching3 sets · 8 to 15 reps · 60 seconds rest between sets
| # | Exercise | Sets | Reps | Rest | Form Notes |
|---|---|---|---|---|---|
| 1 | Goblet Squat Quads ยท Glutes ยท Core Dumbbell or Kettlebell | 3 | 8โ15 | 60s | Hold weight at chest height, elbows pointing down inside your knees Sit back into your heels, chest tall, and drive through the floor to stand |
| 2 | B-Stance RDL Hamstrings ยท Glutes Dumbbell or Barbell | 3 | 8โ12/side | 60s | Stagger your feet hip-width apart โ front foot flat and fully grounded, back foot slightly behind with just the toes touching for balance Hinge at hips, feel the stretch in the working hamstring, drive hips forward to stand |
| 3 | Weighted Glute Bridge Glutes ยท Hamstrings Dumbbell or Plate on Hips | 3 | 8โ15 | 60s | Drive through your heels and squeeze your glutes hard at the top Hold for 1 to 2 seconds at the top. This is where the glutes really fire. |
| 4 | Clamshells Glutes ยท Hip Abductors Resistance Band or Light Weight on Thigh | 3 | 12โ15/side | 60s | Lie on your side, hips stacked, feet together. Rotate top knee up like a clamshell. Move from the hip, not the lower back. Keep your pelvis completely still. |
| Exercise | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 | Session 6 |
|---|---|---|---|---|---|---|
| Goblet Squat | kg x reps |
kg x reps |
kg x reps |
kg x reps |
kg x reps |
kg x reps |
| B-Stance RDL | kg/side |
kg/side |
kg/side |
kg/side |
kg/side |
kg/side |
| Glute Bridge | kg x reps |
kg x reps |
kg x reps |
kg x reps |
kg x reps |
kg x reps |
| Clamshells | reps/side |
reps/side |
reps/side |
reps/side |
reps/side |
reps/side |
For the B-Stance RDL and Clamshells, complete all reps on one side before switching. Choose a weight where the last 2 to 3 reps feel genuinely hard, but your form stays perfect. If you can easily do 5 more, go heavier.
3 sets · 8 to 15 reps · 60 seconds rest between sets
| # | Exercise | Sets | Reps | Rest | Form Notes |
|---|---|---|---|---|---|
| 1 | Bicep Curls Biceps Dumbbell or Barbell | 3 | 8โ15 | 60s | Keep elbows close to your sides and don't let them swing forward as you lift Slow the lowering phase to 2 to 3 seconds for more muscle work |
| 2 | Shoulder Press Shoulders ยท Triceps Dumbbell, Standing or Seated | 3 | 8โ15 | 60s | Engage your core before you press. This protects your lower back. Press straight up, lower slowly with full control, don't let the weight drop |
| 3 | Back Rows Lats ยท Rhomboids ยท Biceps Dumbbell, Cable or Machine | 3 | 8โ15 | 60s | Lead with your elbow toward your hip Don't pull your shoulder up towards your ears โ keep it packed down as you row Pause at the top and squeeze your shoulder blade. That is where the work is. |
| 4 | Tricep Kickbacks Triceps Dumbbell | 3 | 8โ15 | 60s | Hinge forward at the hips, upper arm stays parallel to the floor throughout Extend fully, squeeze the tricep at the top, then control slowly back to start |
| Exercise | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 | Session 6 |
|---|---|---|---|---|---|---|
| Bicep Curls | kg x reps |
kg x reps |
kg x reps |
kg x reps |
kg x reps |
kg x reps |
| Shoulder Press | kg x reps |
kg x reps |
kg x reps |
kg x reps |
kg x reps |
kg x reps |
| Back Rows | kg x reps |
kg x reps |
kg x reps |
kg x reps |
kg x reps |
kg x reps |
| Tricep Kickbacks | kg x reps |
kg x reps |
kg x reps |
kg x reps |
kg x reps |
kg x reps |
Choose a weight where the last 2 to 3 reps feel genuinely hard, but your form stays perfect. If you finish a set and could easily do 5 more, go heavier. If your form breaks down before 8 reps, go lighter. That challenge zone is where results happen.
You don't need a perfect diet. You need a consistent one. Here's what actually matters.
Ready to stop guessing and start getting real results?
I work with women one on one to build a plan around their lifestyle, goals, and schedule. You get the strategy, the accountability, and someone in your corner every single step of the way. No more falling off track. No more starting over. Just consistent progress that actually lasts.
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