Women 3 Day Full Body Split by Dr. Swole
General
Beginner
Machine strength
Plan Details
The Women 3 Day Full Body Split by Dr. Swole routine by irfansfadilah is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This program is designed to specialize glute hypertrophy. It is a low volume program for women who want to improve their physiques with an emphasis on lower body and glute training. The glutes are a large muscle group that can handle a lot of volume - here we train them using the 4 main glute movement patterns: - Thrust (eg. barbel hip thrusts) - Squat/lunge (squats, lunges, Bulgarian split squats) - Hip hinge (deadlifts, romanian deadlifts) - Abduction (cable/machine abduction)
Routine detail
Day 1
Day 1
Est. 69 min
8 exercises
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Day 2
Day 2
Est. 66 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Calf Raise
5 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Day 3
Day 3
Est. 70 min
8 exercises
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Dual Cable Triceps Extension
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Dumbbell Incline Bench Curl
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
