SCULPT HER 3D 
Home Training Program For Women

Whether you're a beginner or returning to training, this program focuses on simplicity, effectiveness, and consistency.

Using minimal or no equipment, it targets all major muscle groups while respecting recovery time, making it ideal for a balanced and sustainable routine. The goal is not only aesthetic improvement, but also better posture, increased energy, and overall health.

Program Description
This program is structured over 3 training days per week, allowing enough rest for muscle recovery and growth. Each session focuses on different muscle groups to ensure full-body development:

Day 1: Lower Body (Glutes & Legs)
Focus on strengthening and shaping the glutes, thighs, and hips with exercises that improve stability and lower-body power.

Day 2: Upper Body (Arms, Shoulders & Back)
Designed to tone the arms, improve posture, and build upper-body strength without creating excessive bulk.

Day 3: Full Body & Core
A combination of exercises targeting the entire body, with emphasis on core strength, balance, and overall conditioning.

Each workout lasts approximately 30 to 45 minutes and includes:

A warm-up to prepare the body

A main workout with structured exercises

A cool-down or stretching phase to prevent injury

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Week 1

Squat (Bodyweight)

Bulgarian Split Squat (Bodyweight)

Lunge (Bodyweight)

Hip Thrust (Bodyweight)

Donkey kicks

Calf Raise (Bodyweight)

Lower body 

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Push Up (Knees)

Superman

Dumbbell Row

Lying Tricep Extension (Barbell)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Upper body 

Jumping Jack

Jump Squat

Bear Crawl

Abs Crunch (Bodyweight)

Mountain Climber

Plank

Full body & core 

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