Women’s 3 Day Split

Gaining muscle 💪 with minimal time investment.

Tips/ explanations: 

-Each workout is full body and includes a Quadriceps, Glute, and Hamstrings exercise and for upper body one day is more push focused the other pull and last day is both.

1. Start each excercise with 1-2 warm up sets in which you use the same rep range and form but with a lot lighter weight than the 3 working sets. 


2. 3x8-12 means you must 3 sets within the rep range of 8-12. To start pick a weight you can do for more than the minimum requirement but less than max of rep range. If you can't do the minimum rep requirement on each set the weight is too heavy. Once you pass the top end of the rep range for EACH set you must go up in weight. Especially in the lower body heavy sets. You must keep them heavy. So for example Hip thrust 3x6-8, if you get 10,9,9 go up.

- rest times are 2min between the lighter sets. Heavier lower body sets 3+ minutes. 

3. A + set is a very heavy set on Squat or deadlift in which you will go to form failure and then stop. Make sure to have safety. Use the number of reps to recalculate your new One Rep Max going forward into the next week.

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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

Squat (Barbell)

Hip Abductor (Machine)

Good Morning

Leg Extension

Incline Bench Press (Dumbbell)

Arnold Press

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Hip Thrust (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

T-Bar Row

Lat Pulldown

Bicep Curl (EZ Bar)

Reverse Pec Deck

Pull-Up (Assisted)

Deadlift (Barbell)

Goblet Squat

Leg Press

Single-Leg Leg Curl

Incline Chest Press (Machine)

Seated Row (Cable)

Incline Curl (Dumbbell)

Face Pull

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