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Woman’s 3 day program

by Catarina Moniz
26 athletes joined

Program Description

NOTE: for the first exercise each day perform 2-3 warm up sets.

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2025 01:59
  • Last Edited
    Jun 23, 2025 11:20

Summary

Transform your lower body strength with this comprehensive 12-week program designed specifically for women. Committing just three days a week, you'll engage in targeted exercises like Romanian Deadlifts, Squats, and Hip Thrusts, focusing on glutes, hamstrings, and quads for optimal muscle development. Each session combines free weights and machines to build strength and endurance while enhancing your overall fitness. Get ready to feel empowered and see real results as you progress through this effective training plan!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
2
Leg Press
4 Sets
8-12 Reps
-
3
Hip Thrust (Barbell)
4 Sets
8-12 Reps
-
4
Hamstring Curl
3 Sets
12-15 Reps
-
5
Glute Kickback (Cable)
3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-10 Reps
-
2
Glute Kickback (Cable)
3 Sets
10-12 Reps
-
3
Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
4
Seated Hamstring Curl
3 Sets
10-12 Reps
-
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-10 Reps
-
4
Face Pull
2 Sets
12-15 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
6
Rear Delt Fly (Cable)
2 Sets
12-15 Reps
-