Two Day At-Home Minimal Equipment or Bodyweight Resistance Training Split for Women
This routine is based on a template I actually made for my girlfriend—now fiancée—and recently adjusted it for a new pal on Reddit.
It is focused namely on compound movements and multi-joint exercises, and other than a few select movements forgoes isolation exercises.
General Training Principles & Philosophy
—Always warm up properly before beginning your workout and work sets. I find jump rope to be the GOAT of full-body warm-ups.
—Use proper form and employ safe exercise techniques. Never sacrifice form and safe technique for more weight.
—Choose exercises and routines that have a low injury potential.
—Substitute exercises if they don’t cooperate with your personal physiology and/or feel uncomfortable—develop your own personal exercise menu.
—Use higher rep ranges if lower rep ranges bother your joints or make progressing to the next poundage level difficult. Example: Switching from 8-10 reps to 10-12 reps because moving from 45 Lbs to 50 Lbs on the overhead press proves to be too difficult in the 8-10 rep range.
—Always track your workouts to ensure progressive overload. Aim to do a little more than last time. One more rep. One more pound. Magnetic or plate-loaded micro weights are always helpful. I track my workouts using the Strong App.
—Make stretching and maintaining suppleness a priority. Don’t skip it.
—Use a controlled rep speed and tempo—2-3 seconds for the positive phase, then another 2-3 seconds for the negative phase, with both ~1 second at the top and bottom of each rep. Tough reps near the end of the set may take upwards of 5 seconds. This is normal. Some exercises with a shorter range of motion like shrugs may only need 1-2 seconds, whereas those with a greater range of motion—like pulldowns—may take 4 or so. Overall, be sensible. Don’t perform reps very slowly, nor very fast. Both put you at risk for injury.
—Train hard and ensure your body gets sufficient rest.
—Use appropriate footwear. Flat shoes are suggested.
—Utilize appropriate intensity, volume, and workout lengths. I opt for high intensity and low volume. Moderate volume is okay if there is not enough weight or resistance available to maximize intensity.
—Rest 3-5 minutes between sets—for unilateral movements like a one-arm row, a two-minute rest is appropriate if needed between sets for each side.
—Perform a minimum of sprints 1x per week (5 sets for 40 seconds) or HIIT cardio 2x per week (20-30 minutes) in addition to your resistance training.
—Regularly perform pre-hab exercises to prevent injury, such as the L-Fly for the rotator cuff muscles.
—My Own Preference: Try using the reverse pyramid training style, first brought to my attention by Martin Berkhan of Leangains.com. I highly recommend it—I have never used a better workout style for consistent progress.
—My Own Preference: Perform 2-3 sets for primary exercises for each body part and 1-2 sets for accessory exercises. If training with a partner, one set is acceptable for both primary and accessories—taking the set to total failure with negatives.
Limited Access to Heavy Weights?
If you’re in a situation where you need to primarily rely on bodyweight exercises, a set of dumbbells that only go up to 20 Lbs, and a pair of bands, implementation of several training techniques may be necessary to increase workout intensity.
Experiment with the following variables:
-Add additional sets
—Example: Performing 3-4 sets instead of 2-3.
-Add additional reps per set
—Example: Performing sets of 12-16 reps, even going as high as 20-30 if necessary.
-Add additional exercises and exercise variations
—Example: If 3 sets of 8 chin-ups prove to be too easy, try performing 1-2 sets of pull-ups, then 1-2 sets of neutral grip pull-ups, then 1-2 sets of chin-ups—utilizing all different grip types to fully exhaust the lats.
-Try implementing supersets, tri-sets, & giant sets
—A superset is when two exercises are performed back to back with little to no rest between them. Some athletes will take five-ten seconds rest, if any.
—Super Set Example: Two compound movements, a compound and isolation movement, or two isolation movements.
—The same or different body parts can be paired—a chest and back exercise, or two back exercises.
—A tri-set and a giant set are essentially the same thing, but with additional exercises. A tri-set will include, you guessed it, three exercises, whereas a giant set is anything more than three.
-Try Pre-exhausting work sets with isolation movements
—Example: Performing a set of dumbbell flyes before performing the dumbbell bench press.
—Pre-exhausting can also be performed with supersets. There are no rules here. So if you’re limited with a set of 30 Lb Dumbbells, two-three supersets of push-ups and chest flys may be fatiguing enough to make 30 Lb dumbbell press difficult.
-Descending Sets
—Sometimes called ‘surfing the rack’ when discussed with respect to dumbbells, this means to train a particular exercise to failure, then pick up the next descending weight increment and perform it to failure, ad infinitum.
-Shorten rest times between sets
—Rest only 30-60 seconds between sets or less.
-Training to Failure
—Take each exercise set to failure—meaning until reps can no longer be performed.
-Training Past Failure: Cheating - DO NOT DO THIS UNLESS EXPERIENCED
—Sacrificing form in order to continue performing reps. I highly recommend you do not do this unless you’re experienced and know what you’re doing. Otherwise, avoid this entirely.
—Moreover, cheating is really only acceptable with some movements, like curls or rows, where momentum can be safely used.
-Training Past Failure: Forced Reps
—If you’re training with a partner, have your partner assist you once you reach failure, but helping only marginally so that the rep is still as difficult as possible.
-Training Past Failure: Negative Reps
—Once all positive (regular) and forced reps have been completed and the weight will no longer move, have a partner move the weight to the top position so that you can lower it.
—End the set of negatives once the downward or upward movement can no longer be controlled.
-Rest-Pause Reps
—Rest-pause training involves performing one repetition with a heavy weight, then repeating after a ten-second or so rest, then again and again until failure is reached.
—Since heavy weights may be unavailable when training at home, this training method can come into use after a set has been taken to failure. Rest for a couple of minutes, then begin a rest-pause set with the same weight until reaching failure once more.
-Partial Reps
—Performing reps with a heavy rep where only part of the rep can be performed.
—Again, since heavy weights may be unavailable, try using this method after having already reached failure.
-Static Holds
—These can be performed at any point in an exercise, however, they are most commonly done at the peak contraction of an exercise.
—Example: Holding a Biceps Dumbbell Curl at the top of the rep for as long as possible.
Workout A
Focus
—Hamstrings, Glutes, Back, Biceps, Medial Deltoid, Triceps, Calves
General Warm-Up for 5-10 minutes
—Calisthenics or Plyometrics
A1. Hamstrings & Glutes
i. One-Legged Shoulder Supported Glute Bridge With or Without Dumbbell
—2 Sets of 10-12 Reps
-Dumbbell Alternative(s): Kettlebell Swing with T-Handle
-Band Alternative(s): Band Hip Thrust
-Bodyweight Alternative(s): One-Legged Hamstring Bridge, Nordic Curl, Reverse Hyperextension, Natural Leg Curl
ii. Regular or Single-Leg Dumbbell Romanian Deadlifts
—2-3 Sets of 8-10 Reps
-Dumbbell Alternative(s): Conventional Deadlift, Sumo Deadlift
-Band Alternative(s): Single Leg Band Romanian Deadlift
-Bodyweight Alternative(s): Single Leg Romanian Deadlift
B1. Back
i. Chin-Ups or Negative Chin-Ups
—2-3 sets of 6-8 reps
-Dumbbell Alternative(s): Attach Weight Plate with Belt
-Band Alternative(s): Band Lat Pulldown
-Bodyweight Alternative(s): Pull Up, Neutral Grip Pull Up
A2. Hamstrings & Glutes
i. Bulgarian Dumbbell Split Squat
—2 Sets of 8-10 Reps
-Bodyweight Alternative(s): Bulgarian Split Squat, Regular Split Squat
ii. Band Pull Through - Optional for Additional Volume
-Dumbbell Alternative(s): Lying Leg Curl with Dumbbell
-Band Alternative(s): Standing Band Kickback, Standing Leg Curl with Band
-Bodyweight Alternative(s): Donkey Kick
—1-2 Sets of 8-10 Reps
B2. Back
ii. One-Arm Dumbbell Rows
—2 sets of 6-8 reps
-Dumbbell Alternative(s): One-Arm Yates Dumbbell Row
-Band Alternative(s): Standing Neutral Grip or Yates Band Row or Seated Neutral Grip or Underhand Band Row
-Bodyweight Alternative(s): Door Knob Lat Pull, Underhand Inverted Row
iii. Prone Incline Elbows Flared Dumbbell Row / Bent-Over One-Arm Wide Row
—2 sets of 6-8 reps
-Band Alternative(s): Seated Wide Grip Band Row
-Bodyweight Alternative(s): Overhand Inverted Row
C. Medial Deltoid
i. Band or Dumbbell Bent-Elbow Lateral Raise - Skip if you don’t have bands or dumbbell
—2 Sets of 8-10 Reps
D. Triceps
i. Overhead Dumbbell Triceps Extension
—2 Sets of 8-10 Reps
-Dumbbell Alternative(s): Lying Dumbbell Triceps Extension
-Band Alternative(s): Overhead Band Triceps Extension, Band Triceps Pushdown
-Bodyweight Alternative(s): Tricep Push Up
E. Calves
i. Standing Single-Leg Dumbbell Calf Raises - Ideally stand on a block
—2 Sets of 8-10 Reps
-Bodyweight Alternative(s): No Weight
ii. Standing/Seated Tibia Raises or Tibia Pulls with Bands - Can hold a dumbbell to add resistance
—2 Sets of 8-10 Reps
iii. Seated Dumbbell Calf Raise or Kneeling Calf Rock-Up - Rest Dumbbell on Knee for Seated Calf Raise
—1 set of 8-10 Reps
F. Rotator Cuff
i. Dumbbell L-Fly
—1-2 Sets of 8-10 Reps
-Band Alternative(s): Band L-Fly
ii. Lying Dumbbell L-Fly
—1-2 Sets of 8-10 Reps
-Band Alternative(s): Lying Band L-Fly
G. Cool Down & Stretching
i. Hang on Bar Pull-up Bar for as Long as Possible
—2 Sets for as long as possible
ii. Lower Body Stretching
—2 sets for 15-20 seconds each
a. Seated Groin Stretch
b. Lying Glutes & Lower back Stretch
c. Lying Groin Stretch (Lying Chinese Splits)
d. Seated or Standing Hamstring Stretch
e. Glute Stretch
f. Quad Stretch
g. Hip Flexor Stretch
iii. Upper Body Stretching
—2 sets for 15-20 seconds each
a. Over-and-back Shoulder Stretch
b. Chest & Shoulder Stretch
c. Triceps Stretch
d. Lat Stretch
e. Biceps & Shoulder Stretch
f. Side & Rear Shoulder Stretch
Workout B
Focus
—Quads, Glutes, Chest, Triceps, Front & Rear Deltoid, Forearms
General Warm-Up for 5-10 minutes
—Calisthenics or Plyometrics
A1. Quads & Glutes
i. Step up with Dumbbell
—2 sets of 8-10 Reps
-Bodyweight Alternative(s): No Weight
ii. Goblet Squats or Dumbbell Squats
—2-3 sets of 8-10 Reps
-Bodyweight Alternative(s): No Weight
B1. Chest
i. Incline Dumbbell Bench Press
—2-3 sets of 8-10 reps
-Bodyweight Alternative(s): Decline Push Up, Tent Push Up
A2. Quads & Glutes
i. Lunge - Alternate Between Forward, Reverse, & Curtsy - Not each rep, but each workout
—1-2 Sets of 8-10 Reps
-Dumbbell Alternative(s): Lateral Lunge
-Bodyweight Alternative(s): No Weight
ii. Sissy Squat - Optional for Additional Volume
-Dumbbell Alternative(s): With Dumbbell for Additional Weight
—1-2 Sets of 8-10 Reps
B2. Chest
i. Flat Dumbbell Bench Press
—1-2 sets of 8-10 reps
-Dumbbell Alternative(s): Incline Dumbbell Fly, Flat Dumbbell Fly
-Bodyweight Alternative(s): Push Up, Chest Dip, Wide Push Up
C. Posterior (Rear) Deltoid
ii. Bent-Over Dumbbell Bent-Elbow Lateral Raise with Neutral Grip
—2 sets of 8-10 Reps
-Dumbbell Alternative(s): Pronated Grip
-Band Alternative(s): Bent-Over Band Lateral Raise
D. Biceps & Forearms
i. Standing or Seated Dumbbell Curl
—2 Sets of 8-10 Reps
-Dumbbell Alternative(s): Concentration Curl, Preacher Curl, Spider Curl, Incline Curl
-Band Alternative(s): Band Curl
-Bodyweight Alternative(s): Chin Up
ii. Dumbbell Hammer Curl
—2 Sets of 8-10 Reps
-Dumbbell Alternative(s): Reverse Curl, Wrist Roller
-Band Alternative(s): Band Hammer Curl
iii. Dumbbell Wrist Curl
—1-2 Sets of 8-10 Reps
-Band Alternative(s): Band Wrist Curl
-Bodyweight Alternative(s): Hang From Pull Up Bar
iv. Reverse Dumbbell Wrist Curl
—1-2 Sets of 8-10 Reps
-Band Alternative(s): Reverse Band Wrist Curl
-Bodyweight Alternative(s): Hang From Pull Up Bar
E. Hips
iv. Lying Side Leg Lifts
—1-2 Sets of 10-12 Reps
v. Standing Side Leg Lifts
—1-2 Sets of 10-12 Reps
F. Cool Down & Stretching
i. Hang on Bar Pull-up Bar for as Long as Possible
—2 Sets for as long as possible
ii. Upper Body Stretching
—2 sets for 15-20 seconds each
a. Over-and-back Shoulder Stretch
b. Chest & Shoulder Stretch
c. Triceps Stretch
d. Lat Stretch
e. Biceps & Shoulder Stretch
f. Side & Rear Shoulder Stretch
iii. Lower Body Stretching
—2 sets for 15-20 seconds each
a. Seated Groin Stretch
b. Lying Glutes & Lower back Stretch
c. Lying Groin Stretch (Lying Chinese Splits)
d. Seated or Standing Hamstring Stretch
e. Glute Stretch
f. Quad Stretch
g. Hip Flexor Stretch
How To Use This Routine
Below, I’ve created a handful of schedules templates and strategies for your use.
Example Schedule A - Training Every Other Day + Variations
This schedule style is self-explanatory.
Training Every Other Day means to perform the routine indefinitely but to have a rest day between each workout.
Variations would be training every two days, every three days, and so on and so forth, adding in additional rest days between workouts.
EVERY OTHER DAY—
Monday: Workout A
Tuesday: Rest
Wednesday: Workout B
Thursday: Rest
Friday: Workout A
Saturday: Rest
Sunday: Workout B—Cycle Repeating
Example Schedule B - Two Days per Week
Monday: Workout A
Tuesday: Rest
Wednesday: Rest
Thursday: Workout B
Friday: Rest
Saturday: Rest
Sunday: Rest
Monday: Workout A
Tuesday: Rest
Wednesday: Rest
Thursday: Workout B—Cycle Repeating
Example Schedule C - Three Days per Week
Monday: Workout A
Tuesday: Rest
Wednesday: Workout B
Thursday: Rest
Friday: Workout A
Saturday: Rest
Sunday: Rest
Monday: Workout B—Cycle Repeating
Example Schedule D - Four Days per Week
Monday: Workout A
Tuesday: Workout B
Wednesday: Rest
Thursday: Workout A
Friday: Workout B—Cycle Repeating
Saturday: Rest
Sunday: Rest
Monday: Workout A
Tuesday: Workout B
Wednesday: Rest
Example Schedule E - Five Days per Week - Option A
Monday: Workout A
Tuesday: Workout B
Wednesday: Workout A
Thursday: Workout B
Friday: Workout A
Saturday: Rest
Sunday: Rest
Monday: Workout B—Cycle Repeating
Tuesday: Workout A
Example Schedule F - Five Days per Week - Option B
Monday: Workout A
Tuesday: Workout B
Wednesday: Workout A
Thursday: Rest
Friday: Workout B
Saturday: Workout A
Sunday: Rest
Monday: Workout B—Cycle Repeating
Tuesday: Workout A
Example Schedule G - Six Days per Week - Option A
Monday: Workout A
Tuesday: Workout B
Wednesday: Workout A
Thursday: Workout B
Friday: Workout A
Saturday: Workout B
Sunday: Rest
Monday: Workout A—Cycle Repeating
Example Schedule H - Six Days per Week - Option B
Day 1: Workout A
Day 2: Workout B
Day 3: Workout A
Day 4: Rest
Day 5: Workout B
Day 6: Workout A
Day 7: Workout B
Day 8: Rest
Day 9: Workout A—Cycle Repeating
Pour Conclure
There you have it.
As usual, if you have any suggestions, pointers, or questions, please let me know!
Until next time, friends.
Your pal,
Alexander Smout
If you’d like to spread the word…
Disclaimer: None of this is to be deemed as health, fitness, or medical advice in any way, shape, or form. You are reading opinions only. Please consult your physician for personalized medical advice, diagnosis, or treatment.
Questions & Comments: Please feel free to ask questions and leave comments as it relates to the topic(s), or if you’d just like to say hello—I want to hear from you!
Where to Subscribe if You're Not Reading This at my Primary Website: HealthandVitalite.com
Publications: Medium · Steemit · Hive
Socials: Twitter · BitClout · Gab · Instagram · MeWe
Groups: Facebook · Telegram · MeWe · Minds
What’s Available If You're Interested in Working With Me
-Group Coaching Through Subscription to My Substack Newsletter
Sources
High-Intensity Training the Mike Mentzer Way by Mike Mentzer and John Little
Flex Appeal by Rachel McLish