Hello there! My name is Vijune Penikaite, and for the last decade, I’ve had the incredible privilege of working as a personal trainer right here in the heart of London. Over the past three years, I’ve focused my coaching on helping women and men unlock their true potential, building bodies that are not just lean but genuinely strong and powerful. I’ve witnessed countless transformations, and I’m here to tell you that the journey to the best shape of your life is more accessible than you think.
Many women I meet feel overwhelmed by the gym. They’re unsure where to start, what exercises to do, or how to fit it all into a packed schedule. If that sounds like you, I want you to take a deep breath. I’ve designed this guide specifically for you. We’re going to cut through the noise and focus on a simple, yet incredibly effective, 2-day strength training split. This isn’t just a workout plan; it’s a 12-week program designed to get you in the best shape of your life, build lean muscle, and empower you with a newfound sense of strength and confidence.
Why Every Woman Should Prioritise Strength Training
For too long, the narrative around women and fitness has been dominated by cardio and the pursuit of being smaller. But I’m here to shift that perspective. The true secret to a healthy, resilient, and vibrant body lies in strength training. This isn’t about “getting bulky”, a common myth we need to dispel. Due to hormonal differences, women don’t build muscle in the same way men do. Instead, you’ll sculpt a leaner, more toned physique.
The benefits of lifting weights go far beyond aesthetics. They are profound and life-changing, especially for women. Research from University Hospitals highlights that resistance exercises are uniquely beneficial for women at every stage of life [1]. Let’s explore why.
“A supervised strength training program is highly beneficial for people of all ages. Resistance exercises stimulate bone-forming cells, resulting in stronger, denser bones. Bone density is a particularly important consideration for women, given they are more prone to bone thinning and osteoporosis in their later years.” – Allison Schroeder, MD [1]
As we age, we naturally lose bone density, and women are at a much higher risk for osteoporosis. Strength training is one of the most effective ways to combat this, as it stimulates bone growth and keeps your skeleton strong and resilient. It’s a critical component of strength training for longevity.
Furthermore, building muscle is like turning up your body’s metabolic furnace. Muscle tissue is more metabolically active than fat, meaning you’ll burn more calories even at rest. This makes it a powerful tool for weight management and preventing the metabolic slowdown that can accompany aging and menopause. It also significantly reduces your risk for chronic illnesses like heart disease and type 2 diabetes.
But the benefits aren’t just physical. The mental and emotional rewards are just as significant. There is an incredible sense of empowerment that comes from lifting a weight you once thought was impossible. It builds confidence, reduces stress, and improves overall mental wellness. This is about becoming stronger, both inside and out.
The Perfect Plan for Busy Lives: The 2-Day Full-Body Split
I understand that life is busy. Between work, family, and social commitments, finding time for the gym can feel like a monumental task. That’s why I am a huge advocate for the 2-day full-body workout split. It’s the most efficient and effective way to train when you’re short on time.
Instead of splitting your workouts by body part (like a traditional push/pull/legs routine), a full-body split has you working all your major muscle groups in each session. As noted by fitness experts, this approach ensures that you stimulate each muscle group twice a week, which is optimal for muscle growth and strength gains, especially for beginners and intermediates [2].
You get the maximum bang for your buck in just two sessions a week, leaving you with plenty of time for recovery, other activities you love, and life in general. This is the smart way to train.
Your Ultimate Training Partner: The 12Reps App
To make this journey as smooth and successful as possible, I strongly recommend using a high-quality workout tracker app. My top recommendation is the 12Reps app. Think of it as your digital personal trainer, right in your pocket.
This program is designed to be followed seamlessly within the app. You can use the ‘Build Your Routine’ feature to input all the exercises I’ve laid out for you. The app allows you to track your sets, reps, and the weight you lift for every single exercise. This is crucial for progressive overload—the principle of gradually increasing the demand on your muscles, which is key to building strength.
The 12Reps app also features a built-in stopwatch, which is ideal for accurately timing your rest periods. No more guessing or getting distracted between sets! It’s a powerful strength training app and weightlifting app all in one, designed to keep you on track and motivated.
I encourage you to download the app and start your 7-day trial. It will be an invaluable tool on your 12-week journey to a stronger you.
Your 12-Week Transformation: The Program
Alright, it’s time to get to the heart of it, the workout program. This plan is meticulously structured to guide you from a beginner to a confident and strong lifter over 12 weeks. We’ll be using a variety of equipment, including dumbbells, kettlebells, resistance bands, loop bands, TRX, and various gym machines.
Program Essentials
Warm-up (10 minutes): Never skip your warm-up! It prepares your body for exercise, reducing the risk of injury.
- Cardio (10 minutes): Choose one – Incline Treadmill Walk or Rowing Machine.
- Mobility Stretches:
Stretch | Sets | Reps/Duration |
Cat-Cow | 2 | 10 reps |
World’s Greatest Stretch | 2 | 5 per side |
Hamstring Stretch | 2 | 30s per side |
Cool-down (10 minutes): This helps your body begin the recovery process.
- Cardio (10 minutes): Choose one – Stairmaster or Incline Treadmill Walk.
Daily Finisher: Do this every morning or evening to build a rock-solid core and improve muscular endurance.
Exercise | Sets | Reps |
Plank | 4 | 30-60s hold |
Leg Raises | 4 | 10 |
Bird-Dog | 4 | 10 per side |
Russian Twists | 4 | 10 per side |
Bodyweight Squats | 4 | 10 |
Sit-ups | 4 | 10 |
Calf Raises | 4 | 10 |
Glute Bridges | 4 | 10 |
Phase 1: Foundation (Weeks 1-4)
Our first month is all about building a solid foundation. We’ll focus on mastering the correct form for each exercise and improving your muscular endurance. The weights should feel light to moderate. Focus on the mind-muscle connection.
Structure: 6 exercises per workout, 4-5 sets each.
Workout A
Exercise | Sets | Reps | Weight | Rest |
Goblet Squat (Dumbbell) | 4-5 | 10-12 | Light | 60-90s |
Dumbbell Bench Press | 4-5 | 10-12 | Light | 60-90s |
Seated Cable Row | 4-5 | 10-12 | Light | 60-90s |
Dumbbell Lunges | 4-5 | 10 per leg | Light | 60s |
Glute Bridges (Loop Band) | 4-5 | 15-20 | Bodyweight | 60s |
Plank | 4-5 | 30-60s | Bodyweight | 60s |
Workout B
Exercise | Sets | Reps | Weight | Rest |
Romanian Deadlift (Dumbbell) | 4-5 | 10-12 | Light | 60-90s |
Lat Pulldown Machine | 4-5 | 10-12 | Light | 60-90s |
Dumbbell Shoulder Press | 4-5 | 10-12 | Light | 60-90s |
Leg Press Machine | 4-5 | 12-15 | Light | 60s |
Hip Abduction (Loop Band) | 4-5 | 15-20 | Bodyweight | 60s |
Lying Leg Raises | 4-5 | 15-20 | Bodyweight | 60s |
Phase 2: Strength & Hypertrophy (Weeks 5-8)
Now that you have a solid foundation, we’ll take things to the next level. This phase is focused on increasing your strength and promoting hypertrophy (the scientific term for muscle building). We’ll introduce supersets to increase the intensity and efficiency of your workouts.
Structure: 1 warm-up set, 5 main exercises, and 2 supersets (4 exercises) for a total of 9 exercises per workout.
Workout A
Exercise | Sets | Reps | Weight | Rest |
Warm-up Set (Full Body) | 1 | 15 | Very Light | 30s |
Barbell Back Squat | 4 | 8-10 | Moderate | 90s |
Incline Dumbbell Press | 4 | 8-10 | Moderate | 90s |
Barbell Bent-Over Row | 4 | 8-10 | Moderate | 90s |
Superset 1 | ||||
A: Bulgarian Split Squat | 4 | 10-12 per leg | Light | 10s |
B: Dumbbell Lateral Raises | 4 | 12-15 | Light | 60s |
Superset 2 | ||||
A: Glute Kickback (Machine) | 4 | 12-15 per leg | Moderate | 10s |
B: Dumbbell Bicep Curls | 4 | 12-15 | Moderate | 60s |
Workout B
Exercise | Sets | Reps | Weight | Rest |
Warm-up Set (Full Body) | 1 | 15 | Very Light | 30s |
Barbell Hip Thrust | 4 | 8-10 | Moderate | 90s |
Seated Dumbbell Shoulder Press | 4 | 8-10 | Moderate | 90s |
TRX Row | 4 | 10-12 | Bodyweight | 90s |
Superset 1 | ||||
A: Kettlebell Swing | 4 | 15 | Moderate | 10s |
B: Tricep Dips (Bench) | 4 | 12-15 | Bodyweight | 60s |
Superset 2 | ||||
A: Hamstring Curl (Machine) | 4 | 12-15 | Moderate | 10s |
B: Hanging Knee Raises | 4 | 12-15 | Bodyweight | 60s |
Phase 3: Power & Performance (Weeks 9-12)
Welcome to the final phase! It’s time to unleash your power. In this phase, we’ll focus on lifting heavier weights with lower reps to maximise your strength gains. You’ll be amazed at how strong you’ve become.
Structure: 1 warm-up set, 5 main exercises, and 2 supersets (4 exercises) for a total of 9 exercises per workout.
Workout A
Exercise | Sets | Reps | Weight | Rest |
Warm-up Set (Full Body) | 1 | 15 | Very Light | 30s |
Barbell Deadlift | 4 | 5-6 | Heavy | 120-180s |
Barbell Bench Press | 4 | 6-8 | Heavy | 120s |
Weighted Pull-Ups (or Assisted) | 4 | 6-8 | Heavy | 120s |
Superset 1 | ||||
A: Single-Leg Press | 4 | 8-10 per leg | Moderate | 10s |
B: Arnold Press (Dumbbell) | 4 | 10-12 | Moderate | 60s |
Superset 2 | ||||
A: Cable Glute Kickback | 4 | 10-12 per leg | Moderate | 10s |
B: Barbell Curl | 4 | 8-10 | Moderate | 60s |
Workout B
Exercise | Sets | Reps | Weight | Rest |
Warm-up Set (Full Body) | 1 | 15 | Very Light | 30s |
Heavy Goblet Squat (Kettlebell) | 4 | 6-8 | Heavy | 120s |
T-Bar Row | 4 | 6-8 | Heavy | 120s |
Overhead Press (Barbell) | 4 | 6-8 | Heavy | 120s |
Superset 1 | ||||
A: Walking Lunges (Dumbbell) | 4 | 10-12 per leg | Moderate | 10s |
B: Skull Crushers (Dumbbell) | 4 | 10-12 | Moderate | 60s |
Superset 2 | ||||
A: Good Mornings (Barbell) | 4 | 10-12 | Light-Mod | 10s |
B: Russian Twists (Weighted) | 4 | 15 per side | Moderate | 60s |
Your Journey Starts Now
There you have it, a complete 12-week roadmap to a stronger, healthier, and more confident you. This program is more than just a set of exercises; it’s an investment in your long-term health and well-being. The strength you build in the gym will translate to every aspect of your life.
Remember, consistency is the most important factor. Show up for yourself, even on the days you don’t feel like it. Trust the process, be patient with your body, and celebrate every small victory along the way. You are capable of so much more than you think.
Now, it’s time to take the first step. Download the 12Reps app, build your routine, and walk into the gym with a plan and a purpose. This is your time to be strong.
References
[1] University Hospitals. (2024). The Unique Benefits of Strength Training for Women. https://www.uhhospitals.org/blog/articles/2024/04/the-unique-benefits-of-strength-training-for-women
[2] Fit as a Mama Bear. (2025). 2 Day Workout Split For Females To Get Strong. https://fitasamamabear.com/2-day-workout-split/
