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What Is A Good Muscle Split For Muscle Gain And Fat Loss For Women?


Weight Training Split For Women

On today’s episode of Live Lean TV, we’re answering a viewer question who asked, what is a good muscle split for muscle gain and fat loss for women?

Today’s viewer question is from #AskLiveLeanTV Ep. 021.

Here’s today’s viewer question:

On Snapchat from Harmehar10 says:


Hey Brad and Jessica! Love the work you’re doing and really appreciate it from the bottom of my heart! I wanted to ask you about the most effective training splits for women who do weight training. I am really fed up with the bro split and double muscle group split! Please suggest a good split for both muscle gain and fat loss! Thanks.

Brad: It sounds like you want to do a body recomposition, where you want to gain muscle and lose fat at the same time.

The best split when it comes to body recomposition is total body circuit training style workouts.

Circuit Training Workout For Fat Loss With Weights Live Lean TV

However, these circuit training workouts are not like your grandmother style workouts.

This is when you have to lift with intensity.

You’re not just doing light weights.

You’re lifting heavy and you’re keeping your rest periods short.

Best Workout Programs For Body Recomposition

I would recommend you check out either Live Lean Formula for Women, or you can check out my Live Lean Afterburn 2.0 program.

 Live Lean TV

That program has got so many people incredible results.

That is what you need to be doing.

Keep the weights high, keep the rest period short, hit the big muscle groups, hit full body, and you’re going to build muscle, burn fat, and look sexy.

So go check out those programs.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

Take the Free Live Lean Body Quiz


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Question For You:

  • What is your favorite muscle split to build muscle and lose fat?
  • What is your current fitness goal?

Be sure to share your answers in the comment section below.

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