Woman’s 3 day program

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!

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Romanian Deadlift (Barbell)

Leg Press

Hip Thrust (Barbell)

Hamstring Curl

Glute Kickback (Cable)

Lower Body

Squat (Barbell)

Split Squat (Dumbbell)

Seated Hamstring Curl

Hip Abductor (Machine)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

Face Pull

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Upper Body

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