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Free Training Plan

Female 3 Day
Training Plan

A structured 3-day training plan built specifically for women. No fluff, no guesswork — just the right exercises, sets, and reps to build a stronger, leaner physique.

Female 3 Day Training Plan
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A full 3-day training split designed specifically for women's physiology and goals
The right exercises, sets, reps and rest — no guesswork, just show up and execute
Build strength, improve body composition and feel confident in the gym
Beginner-friendly structure that scales as you get stronger
2,400+
Lives transformed
by the ARC Method
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Client success
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★★★★★ From 500+ verified reviews
8+
Years coaching
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What's Inside

Everything You'll
Discover Inside

Wasting Time in the Gym Going in with no real plan. Random exercises, random sets, random results. This plan ends the guesswork for good.
Training Like a Man Most training plans are built for men. This one is designed around female physiology, goals and recovery — the way it should be.
No Progressive Overload Doing the same weights forever and wondering why nothing changes. This plan builds in progression week by week.
Session A
Full Body
6 Exercises
Barbell Hip Thrust3 × 8-12
Romanian Deadlift3 × 10-15
Bulgarian Split Squat2 × 10-15
Cable Kickback3 × 8-12
DB Lateral Raise3 × 10-15
Plank3 × 60 sec
Session B
Full Body
6 Exercises
DB Sumo Squat3 × 8-12
Step Ups3 × 10-15 per leg
Lying Leg Curl2 × 8-12
Cable Abduction3 × 15-20
DB Shoulder Press3 × 8-12
Sit Ups3 × Max Reps
Session C
Full Body
6 Exercises
DB Glute Bridge3 × 8-12
45 Degree Hyper Extension3 × 10-15
Walking Lunge3 × 10 per leg
Lat Pulldown (wide grip)3 × 10-15
Face Pulls3 × 8-12
Flutter Kicks3 × 60 sec

Rest Times

Rest as long as needed to perform the next set at full effort. Smaller exercises 60 seconds, big compound movements 90 to 120 seconds.

Progressive Overload

Each week track your weights and reps. Look to increase reps or weight over time. Even a 1kg increase counts as progress.

Tempo

Use a 3-1-X-1 tempo. 3 seconds down, 1 second pause, explosive up, 1 second squeeze. Keep the same tempo from rep 1 to the last.

Warm Ups

Always perform dynamic stretches pre-workout and static stretches post-workout. Do a lighter warm-up set on each exercise before the working sets.

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3 sessions. Full body. Built for women. Completely free — download it and get started this week.

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