03 Days — For Her

by Mustafa Kemal Gafur

1 athletes joined

5.0

(1 rating)

Program Description

03 Days For Her is a smart and effective 3-day-per-week training program designed exclusively for women who want to build muscle, sculpt their body, and feel confident without training every day. This program focuses on: Building lean muscle Enhancing feminine curves Improving strength and posture Supporting fat loss through resistance training Perfect for busy women who want maximum results with minimal time, using structured workouts that balance intensity, recovery, and progression.

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Jan 13, 2026 06:35
Last Edited
Jan 14, 2026 12:38

Muscle Engagement

Front

Back

MuscleSet

Upper Back

10.1%

Triceps

9.2%

Glutes

9.2%

Hamstrings

8.8%

Front Delts

7.8%

Quadriceps

7.4%

Biceps

6.9%

Lats

6.5%

Chest

5.5%

Abs

5.1%

Middle Delts

4.6%

Forearms

3.7%

Abductors

3.2%

Lower Back

3.2%

Calves

2.8%

Rear Delts

2.3%

Other

1.8%

Adductors

1.8%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Leg Press

8-15 reps

Leg Extension

8-15 reps

Leg Curl

8-15 reps

Hip Thrust (Barbell)

12-15 reps

Hip Adductor (Machine)

15 reps

Hip Abductor (Machine)

15 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Standing Calf Raise

15-20 reps

Day 2

Bench Press (Barbell)

8-12 reps

Chest Fly (Dumbbell)

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Seated Military Press (Barbell)

8-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Tricep Rope Push Down (Cable)

8-15 reps

Skull Crusher (Barbell)

8-12 reps

Reverse Wrist Curl (Dumbbell)

15-20 reps

Run

5-15 mins

Day 3

Back Extension

10-15 reps

Back Extension (Weighted)

8-12 reps

Lat Pulldown

8-12 reps

Seated Row (Cable)

8-12 reps

Chest Supported Row (Machine)

8-12 reps

Face Pull

8-12 reps

Shrug (Dumbbell)

10-15 reps

Seated Dumbbell Curl

8-12 reps

Hammer Curl (Dumbbell)

8-12 reps

Seated Cable Crunch

8-15 reps

Plank

1 mins

Run

5-15 mins

Day 2

Bench Press (Barbell)

2 Sets

8-12 Reps

Chest Fly (Dumbbell)

2 Sets

8-12 Reps

Incline Bench Press (Dumbbell)

2 Sets

8-12 Reps

Seated Military Press (Barbell)

2 Sets

8-12 Reps

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

Tricep Rope Push Down (Cable)

2 Sets

8-15 Reps

Skull Crusher (Barbell)

2 Sets

8-12 Reps

Reverse Wrist Curl (Dumbbell)

1 Set

15-20 Reps

Run

1 Set

5-15 mins

Day 1

Leg Press

3 Sets

8-15 Reps

Leg Extension

3 Sets

8-15 Reps

Leg Curl

3 Sets

8-15 Reps

Hip Thrust (Barbell)

3 Sets

12-15 Reps

Hip Adductor (Machine)

2 Sets

15 Reps

Hip Abductor (Machine)

2 Sets

15 Reps

Bulgarian Split Squat (Dumbbell)

2 Sets

8-12 Reps

Standing Calf Raise

3 Sets

15-20 Reps

Day 3

Back Extension

1 Set

10-15 Reps

Back Extension (Weighted)

1 Set

8-12 Reps

Lat Pulldown

3 Sets

8-12 Reps

Seated Row (Cable)

2 Sets

8-12 Reps

Chest Supported Row (Machine)

2 Sets

8-12 Reps

Face Pull

2 Sets

8-12 Reps

Shrug (Dumbbell)

2 Sets

10-15 Reps

Seated Dumbbell Curl

2 Sets

8-12 Reps

Hammer Curl (Dumbbell)

2 Sets

8-12 Reps

Seated Cable Crunch

2 Sets

8-15 Reps

Plank

2 Sets

1 mins

Run

1 Set

5-15 mins

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Mustafa Kemal GafurAge 29, Man

2 hours ago

4 years of prior experience

As expected strength gains

As expected muscle gains

No modifications

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