Program
3 Day Split - Women
A balanced 3-day split designed to help you build strength, shape your lower body, and feel confident in the gym. This program targets glutes and legs twice per week for maximum growth, while keeping your upper body strong, toned, and defined.
Perfect for women who want to grow their glutes, improve overall strength, and follow a structured yet effective routine without spending hours training. Whether you’re leveling up your workouts or getting serious about results, this plan keeps it simple, focused, and powerful.
Day 1: Glutes & Quads
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Barbell Hip Thrust
3 sets - 10 reps
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Lever Leg Extension
3 sets - 10 reps
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Sled 45 degrees Leg Press
3 sets - 10 reps
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Dumbbell Bulgarian Split Squat
3 sets - 10 reps
Day 2: Upper Body
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Cable Wide-Grip Lat Pulldown
3 sets - 10 reps
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Cable Standing Rear Delt Row
3 sets - 10 reps
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Dumbbell Biceps Curl
3 sets - 10 reps
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Cable Low Seated Row with V bar (female)
3 sets - 10 reps
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Cable One Arm Lateral Raise
3 sets - 10 reps
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Cable Triceps Pushdown
3 sets - 10 reps
Day 3: Glutes & Hamstrings
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Lever Lying Leg Curl
3 sets - 10 reps
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Barbell Romanian Deadlift
3 sets - 10 reps
Barbell Hip Thrust
3 sets - 10 reps
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Cable Donkey Kickback
3 sets - 10 reps
Workouts in program
Day 1: Glutes & Quads
4 Exercises
Day 2: Upper Body
6 Exercises
Day 3: Glutes & Hamstrings
4 Exercises