Program Description
3x full body
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding, Powerlifting
- EquipmentAt Home
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedSep 01, 2024 12:34
- Last EditedJun 18, 2025 09:45

Summary
**She v3** is a dynamic 6-week program designed for women looking to build strength and confidence through a balanced routine. Committing just three days a week, you'll engage in targeted supersets that focus on upper and lower body strength, core stability, and functional movements. Each workout combines compound and isolation exercises, ensuring you maximize your time and results. Perfect for at-home training, this program empowers you to push your limits and achieve your fitness goals. Get ready to transform your body and elevate your performance!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
T-Bar Row
3
6-10 reps
RPE 8
2B
Sissy Squat
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Decline Crunch (Weighted)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
T-Bar Row
3
6-10 reps
RPE 8
2B
Sissy Squat
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Decline Crunch (Weighted)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
T-Bar Row
3
6-10 reps
RPE 8
2B
Sissy Squat
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Decline Crunch (Weighted)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
T-Bar Row
3
6-10 reps
RPE 8
2B
Sissy Squat
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Decline Crunch (Weighted)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
T-Bar Row
3
6-10 reps
RPE 8
2B
Sissy Squat
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Decline Crunch (Weighted)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
T-Bar Row
3
6-10 reps
RPE 8
2B
Sissy Squat
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Decline Crunch (Weighted)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Squat (Barbell)
3
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Russian Twist (Dumbbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Squat (Barbell)
3
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Russian Twist (Dumbbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Squat (Barbell)
3
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Russian Twist (Dumbbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Squat (Barbell)
3
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Russian Twist (Dumbbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Squat (Barbell)
3
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Russian Twist (Dumbbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Squat (Barbell)
3
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Russian Twist (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Lying Leg Raise
3
AMRAP
RPE 8
4
Sled Push Pull
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Lying Leg Raise
3
AMRAP
RPE 8
4
Sled Push Pull
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Lying Leg Raise
3
AMRAP
RPE 8
4
Sled Push Pull
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Lying Leg Raise
3
AMRAP
RPE 8
4
Sled Push Pull
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Lying Leg Raise
3
AMRAP
RPE 8
4
Sled Push Pull
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Lying Leg Raise
3
AMRAP
RPE 8
4
Sled Push Pull
3
2 mins
RPE 8
Week 1
1 / 6 Weeks
Day 1
1A
Trap Bar Deadlift1 Set
2 Sets
1-2 Reps
4-6 Reps
@8
@8
1B
AD Press3 Sets
8-12 Reps
@8
2A
T-Bar Row3 Sets
6-10 Reps
@8
2B
Sissy Squat3 Sets
8-12 Reps
@8
3A
Single Arm High Row (Cable)3 Sets
8-12 Reps
@8
3B
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@8
4
Decline Crunch (Weighted)2 Sets
8-12 Reps
@8
Day 2
1A
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
@8
1B
Bench Press (Dumbbell)3 Sets
8-12 Reps
@8
2A
Squat (Barbell)3 Sets
6-10 Reps
@8
2B
Dumbbell Row3 Sets
8-12 Reps
@8
3A
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@8
3B
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
@8
4
Russian Twist (Dumbbell)2 Sets
8-12 Reps
@8
Day 3
1A
Safety Bar Squat1 Set
3 Sets
1-2 Reps
4-6 Reps
@8
@8
1B
Alternating Dumbbell Curl3 Sets
8-12 Reps
@8
2A
Nordic Curl3 Sets
AMRAP
@9
2B
Skull Crusher (Dumbbell)3 Sets
8-12 Reps
@8
3A
Bulgarian Split Squat (Dumbbell)3 Sets
6-10 Reps
@8
3B
Lying Leg Raise3 Sets
AMRAP
@8
4
Sled Push Pull3 Sets
2 mins
@8