The pillar guide
Most women don't stall because their split is wrong. They stall because they keep changing it. This is the whole decision in one page: what a split is, which one fits the week you actually have, all three written out set by set, and how to keep progressing once you've picked.
01
A split is just how you divide your training across the week. Nothing more. Full body means every session touches every major muscle group. Upper/lower means you split the body in half. Push/pull/legs divides by movement type.
None of them are magic, and none of them are for men or for women specifically. The split determines how often each muscle gets trained and how much work it gets per session — that's it. The results come from the weight on the bar going up over time.
Pick the split you can repeat. Repetition is the variable nobody markets and everybody underestimates.
02
Choose by the number of days you can genuinely commit to on a normal week — not a perfect one.
3 days
New to lifting, or coming back after a long break.
Every muscle group trained three times a week with low per-session volume. It's the fastest way to learn the movements, and missing one session still leaves you with a productive week.
4 days
Six to eight weeks of consistent training behind you.
Each muscle group trained twice a week with enough volume to keep progressing. The best balance of results and real life for most women — three rest days, sessions under an hour.
5 days
Training is already a habit and you want a specific area to grow.
The extra day is where you bias a goal — usually glutes or shoulders. Only worth it if you're sleeping and eating well enough to recover from five sessions.
Want it decided for you? Answer four questions in the free split builder and it prints the schedule.
03
Rest 2 minutes on heavy compound sets and 60–90 seconds on everything else. Every set finishes one or two reps short of failure.
Mon / Wed / Fri
Day 1
Day 2
Day 3
Mon / Tue / Thu / Fri
Upper A
Lower A
Upper B
Lower B
Mon / Tue / Wed / Fri / Sat
Upper
Lower
Push
Pull
Glutes
The written version
The 30-Day Gym Reset Guide takes the split you chose here and writes out every session for a month — warm-ups, form cues, weekly progression targets, and what to do on the days you're not feeling it. $27, yours instantly.
04
One extra rep or one small weight increase on your first working set. That's the entire progression model, and it compounds faster than any program change.
Eight weeks minimum on the same exercises. You can't measure progress on a lift you only did twice.
Two bad weeks in a row means take one easy week at 60% of your usual weights. You'll come back stronger instead of grinding into an injury.
05
01
Your body adapts to repetition, not novelty. Run the same split for at least eight weeks before you consider changing it — the boredom you feel is usually a sign it's finally working.
02
A 4-day split you complete beats a 5-day split you finish three times. Choose for the worst week of your month, not the best one.
03
Squats and leg press get all the attention, but Romanian deadlifts and hip thrusts are what actually build the posterior chain most women are training for.
04
If you don't know what you lifted last week, you can't beat it. One note on your phone per session is the entire tracking system you need.
05
Leave one or two clean reps in the tank. Constant failure training destroys recovery and turns week three into a week off.
06
Keep reading
The 3-day plan to run before you pick a bigger split.
The five lifts every split should be built around.
A full breakdown of the option most women should land on.
The Inner Circle
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