The Best Strength Training Splits for Women

Not all strength training plans are created equal—especially for women. The best workout split for you depends on your goals, your recovery capacity, and where you are in your cycle or life stage. Here's how to choose a split that works with your body, not against it.

What Is a “Training Split”?

A training split simply refers to how you divide your workouts across the week. It determines which muscle groups you train on which days—and how often each gets trained. Choosing the right split can mean the difference between making steady progress or constantly feeling sore, tired, or stuck.

The Top 3 Splits for Women

1. Full-Body Split (3x/week)

Great for: Beginners, women short on time, or those managing cycle-related fatigue.

• Each workout hits all major muscle groups

• Maximizes frequency while allowing recovery

• Hormone-friendly during the luteal phase or perimenopause

• Ideal Schedule: Mon / Wed / Fri strength with mobility or light cardio in between

2. Upper/Lower Split (4x/week)

Great for: Women wanting more volume without overtraining

• Upper body on two days, lower body on two

• Allows more focused work while maintaining balance

• Best used during follicular phase or early in hormone therapy for post-menopausal women

• Ideal Schedule: Mon (Upper), Tues (Lower), Thurs (Upper), Fri (Lower)

3. Push-Pull-Legs (PPL, 3–6x/week)

Great for: Advanced lifters with high recovery capacity

• Push (chest, shoulders, triceps), Pull (back, biceps), Legs

• Best used during follicular phase or when recovery is optimized with sleep and nutrition

• Not ideal during high-stress weeks or when sleep is compromised

• Ideal Schedule: Mon–Sat with rest or cardio on Sunday, or do every other day if cycling recovery needs

Cycle & Life Stage Considerations

• Follicular Phase (Days 6–14): Recovery is high—this is the best time to experiment with higher volume or intensity

• Luteal Phase (Days 18–28): Shift to full-body workouts with more recovery time

• Post-Menopause: Prioritize split routines with rest between muscle group training and 1–2 full rest days per week

Bottom Line

There’s no one-size-fits-all plan—but there is a best fit for your body, your cycle, and your life. Don’t just follow a template—train smarter by syncing your split to your energy and recovery.

Next Up: Cardio for Women - What Helps, What Hurts, and What’s Hormone Friendly

Fasted cardio? HIIT? Long runs? Next week, we’ll explore the best ways to use cardio to support fat loss, muscle preservation, and hormonal balance.

Got questions? Hit reply and let me know!

To strength, science, and success,
Keri Walter
Founder, Built for Her

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