3-Day Gym Workout Plan for Women
Three sessions a week with a glute and leg focus plus an upper-body day — for strength and a toned look.
About the program
Two lower-body days: one for glutes and hamstrings (barbell hip thrust, Romanian deadlift), one for quads and glutes (squats, leg press, step-ups). The third day is upper body and core, so posture and shoulders keep up with the legs.
Use real working weights: muscles grow and firm up only under a load that keeps going up.
Who it is for
Women with zero to one year of training who want stronger glutes and legs, a firmer shape and more strength.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Glutes & hamstrings
16 sets
Upper body & core
18 sets
Quads & glutes
19 sets
How to progress
Hip thrust, squat and Romanian deadlift are the main lifts: add 2.5–5 kg once every set hits the top of the range. Progress machines and accessories with reps.
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