The Ideal Training Split for Women Who Want to Be Strong and Lean (Not Bulky)

Let’s kill the “lifting makes you bulky” myth right here.

If you’re showing up, lifting weights, and still not seeing the shape or strength you want — it’s probably not your effort. It’s your split.

Here’s the sweet spot:

4 days a week:

• 2 Lower Body

• 2 Upper Body

• 1–2 short conditioning or mobility days if you’ve got the energy

That’s it. No 6-day grind, no random bootcamps.

Just smart, targeted programming.

Why It Works:

• Builds actual muscle (aka shape)

• Gives each muscle group recovery time

• Supports your hormones (especially 30s–40s+)

• Doesn’t fry your nervous system like random HIIT

Trainers Tip: Your workout should feel like training, not punishment.

If you’re chasing soreness or hopping between random workouts, your results will be just as random.

Want something that’s actually designed for your body + goals? I got you. Check out my 1:1 program, Reset revolution for attention to detail type of support. 

Reset Revolution: 12-Week Personal Fitness Training

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