3-Day Resistance Training Program for Women with a Lower Body Focus This structured program is designed to help women build strength, muscle and enhance overall body composition, with an emphasis on lower boody development. It follows a 3-day training split targeting the glutes, quads, and back, ensuring balanced progress while maximizing recovery. Program Structure Day 1: Lower Body (Glute Focus): Prioritizes hip-dominant movements to target and grow the glutes while strengthening hamstrings and stabilizing muscles. Day 2: Upper Body (Back Focus): Builds a strong, defined back with pulling movements, while also engaging shoulders and arms for better posture and symmetry. Day 3: Lower Body (Quad Focus): Centers on knee-dominant exercises to develop and strengthen the quads, enhance lower body power and improve overall leg aesthetics. Rest: Take one full day of rest after completing all three sessions to allow for optimal recovery. Then repeat the cycle. This approach gives you six training days per week while ensuring enough recovery for each muscle group.