Split workouts in the gym for girls

Author: Timko Ilya - master of the whole project and fitness trainer.
2013-04-04

Target of the workouts: mass gain

Objectives of the workouts:

1. Increasing muscle mass
2. Developing strength endurance
3. Detailed work on muscle groups

Methods of execution: separately

Duration: approximately 2 months.

Difficulty: (above average)

What does separate training mean? It means that you will be dividing muscle groups by workouts. In this program, you will train 2 muscle groups in one session. That is, not the whole body, but only a specific part of it.

This method of dividing exercises is more appealing to men, as it effectively promotes muscle mass growth. However, some women also enjoy training this way. Some do it to gain mass, while others aim to improve their body definition (if these workouts are combined with aerobic exercises).

This style is not quite suitable for beginners because exercises for one muscle group are done in blocks (several in a row). You need to be sufficiently trained to withstand such intense loads. In creating this complex, I considered that women are generally more interested in training the lower body. Therefore, I placed all the arm exercises in one workout. And here’s what came out of that:

As always, next to each exercise is the approximate number of repetitions and sets. Then we train 2 muscle groups with several exercises. I believe that if you have been working out in the gym for several months and have no (or very little) excess weight, then it makes sense to try such workouts.

Each of these complexes is designed for about 1.30 hours. If you are satisfied with your weight but want to make your body more defined, you need to add cardio workouts. However, it’s better to do them on your days off from main workouts.

And get ready for the fact that for the first time, your muscles will be incredibly sore. By the way, if you’ve noticed, each muscle group is trained once a week. This is done to provide enough rest after such heavy loads.

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