This 2-Day Workout Split For Women is designed to use the time you have most efficiently and get the biggest bang for your buck from your training program. The two full-body workouts target your muscles in a strategic way to boost strength and have you looking your best.
"Thanks for the great program. I haven’t been able to stick with anything because I would always try to pack too much into my workouts. This is perfect to do quickly in the morning and leaves me feeling sore in a good way!" -Bridgette
A Quick Look At The Workout
- 💭Equipment: All you need is dumbbells and a mini band
- ⏲️Duration: 25 minutes
- 📖 Warm up: Learn how to warm up before lifting and grab one of the 5-minute ones.
- 📋Intensity: Beginner-friendly
- 📖 Frequency: If you want to increase strength, do this workout 2 times per week
- ⭐ Muscles used: Total Body workouts
SUMMARIZE & SAVE THIS CONTENT ON
When life gets busy, prioritizing something like a 5-day workout routine doesn’t make the top priority. This means that you need to maximize the time you do have to hit the gym.
This 2-day full-body workout plan is geared towards busy moms who want to use their time in the most effective manner… without just doing a million burpees 😉
This is also the premise of the 6-weeks to STRONG program to help you regain your energy, confidence, and strength in the shortest time possible.
Jump To
- A Quick Look At The Workout
- What Is A 2 Day Workout Split
- Why A 2-Day Workout Split Works
- Equipment You Need
- Best 2-Day Workout Split
- Workout Printable PDF
- How To Progress The Workouts
- Strength Training & Cardio: Which Is Better For Fat Loss & Toning
- Other Fitness Tips To Help You Achieve Your Goals
- 2-Day Full Body Workout Split FAQs
What Is A 2 Day Workout Split
A 2-day workout split means you train twice per week, with each workout structured to target specific muscle groups.
There are a few ways to set it up:
For busy moms, I recommend a full body split so each muscle group gets trained multiple times per week, this is exactly how I program the 6-weeks to STRONG workouts.
To make it effective, focus on compound movements (like squats and rows) and controlled reps rather than random, high-intensity circuits. This helps you build strength without burning out.
If you’re training more than twice per week, an upper/lower split like in this 4 day workout plan can be a better option.
Why A 2-Day Workout Split Works
A 2-day split is one of the most realistic ways to stay consistent, especially when life is busy.
- Saves time (25 minutes twice per week)
- Can be done at home
- Requires only a set of dumbbells and a mini loop
- Geared towards women to build strength
- Uses big exercises to give you the most for your time
Equipment You Need
You don’t need much to get results, just a set of dumbbells and a mini band ($10).
Choose a weight that feels challenging by the last few reps (around 15 lbs is a good starting point for most, learn about choosing weight for workouts). For lighter exercises, you can always use just one dumbbell.
A mini band adds extra tension and helps target your muscles more effectively throughout the workout (check out these mini band exercises for when you're bored).
Best 2-Day Workout Split
Below are the two full-body workouts you need to boost your strength. Each workout is done in under 25 minutes and focuses on major muscle groups.
Make sure to perform the full-body workouts on non-consecutive days so that your body has some time to rest and recover between sessions.
If you need a quick warm-up, check out this total body warm up.
Full Body Workout #1
| Bulgarian Split Squats | 10/leg |
| Plank Row | 8/arm |
| Rest | 45 seconds x 3 sets |
| 1.5 rep sumo squats | 8 |
| Inverted pike press | 6 |
| Side-lying hip raise with mini loop | 10/leg |
| Rest | 30 seconds x 3 sets |
| Rolling squats or speed squats | 20 seconds |
| Rest | 10 seconds x4 sets |
How to perform the full-body workout:
Complete the first two exercises back-to-back, then rest 45–60 seconds. Repeat for 3 rounds.
Move to the next three exercises, perform them continuously, rest 30 seconds, and repeat for 3 rounds.
Finish with rolling squats, resting just 10 seconds between sets (learn more about Tabata training).
Note: plank rows can be done with a mini band or dumbbells.
Full-Body Workout #2
| Dumbbell Squat & Press | 12 |
| Superman row | 10 |
| Rest | Rest 45 seconds x3 sets |
| 1 arm DB row | 10/arm |
| Deficit lunge | 10/leg |
| Mini loop lateral plank walk | 30 seconds |
| Rest | 30 seconds x 3 sets |
| Hamstring Curl | 30 seconds |
| Reverse Plank | 30 seconds |
| Rest | 20 seconds x 2 sets |
How to perform the full-body workout:
Perform the first two exercises back to back without rest. After the superman row, rest for 45-60 seconds and then repeat the sequence a total of three times through.
Then, move on to the next three exercises and perform them without rest. After the plank walks, rest for 30 seconds and repeat for three rounds.
Finally, finish with the hamstring curls and reverse plank, resting 20 seconds between sets.
Workout Printable PDF
Below is a PDF of the workouts for you to download (click the image). Here, you can record your weights and any notes.
Mark down the workouts and then as you go through them week by week, strive to progress them by upping your weight, improving your form, or getting through the sets faster.
How To Progress The Workouts
To keep seeing results, you need to gradually make this workout more challenging.
Increase your reps, slow your tempo to create more tension, or add weight as you get stronger. Learn more about how to make workouts more intense at home. If you’re ready for more consistency, you can also add a third workout day each week.
If you’re ready to stop guessing and follow a plan that actually progresses you, my 6 Weeks to STRONG program walks you through exactly what to do, quick, effective workouts designed for busy moms.
Strength Training & Cardio: Which Is Better For Fat Loss & Toning
If you only have two days to work out, strength training should be your priority.
While cardio has its place, building muscle is what gives you that “toned” look and helps boost your metabolism long-term. That’s why a strength-first approach (with some light movement like mobility workouts, or cardio on off days) works so well.
For busy moms, especially, focusing on strength gives you the most results in the least amount of time.
Other Fitness Tips To Help You Achieve Your Goals
2-Day Full Body Workout Split FAQs
If you only have two days to train per week, opt for full-body workouts. Training full-body makes it so that you’re targeting your most-used muscle groups at least twice per week, which is more effective. However, you need to find a two-day split that you actually enjoy, which means give a push & pull body part split or an upper body & lower body split a try.
What do I do if I have three days to work out?
If you have three days to train, you can double up on one of the full-body workouts. Just make sure not to train the workouts back-to-back so that your body has recovery time.
Yes, you can build muscle on a two-day split if your workouts are structured properly. The key is training close to failure, using enough resistance, and being consistent week to week.
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Brigitte says
Thanks for the great program. I haven’t been able to stick with anything because I would always try to pack too much into my workouts. This is perfect to do quickly in the morning and leaves me feeling sore in a good way!
fitasamamabear says
Glad it helps you get it in!
Kimmy says
I love this workout, I already tried it yesterday and I feel much better now than before so I will continue on this and it to my daily routine exercise.
- I highly recommend this thanks for sharing I would love to see your other exercise methods.❤️️
fitasamamabear says
This makes my heart happy, thanks!
Rebecca says
I have been doing these two workouts twice a week for the past four weeks and I can't believe the difference I'm seeing and feeling already! I look and feel stronger from head to toe! The workouts are easy to fit into my schedule and easy to follow. I love all the exercises you recommend! Thank you!
fitasamamabear says
AMAZING!! So happy you came across them!
Marie says
I love the dynamic mobility drills you suggested for a warmup. My warmups need some work (I always feel like I’m short on time!) so I am going to focus on that this week. Thanks so much!
fitasamamabear says
It definitely makes a difference!