03 Days — For Her

Mustafa Kemal  Gafur

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.

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Week 1

Bench Press (Barbell)

Chest Fly (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Military Press (Barbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Skull Crusher (Barbell)

Reverse Wrist Curl (Dumbbell)

Push Day 

Don't forget water during training after each set .

Leg Press

Leg Extension

Leg Curl

Hip Thrust (Barbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Legs Day 🦵

Back Extension

Back Extension (Weighted)

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Machine)

Face Pull

Shrug (Dumbbell)

Seated Dumbbell Curl

Hammer Curl (Dumbbell)

Seated Cable Crunch

Plank

Pull Day

1 reviews for 03 Days — For Her

Mustafa Kemal Gafur