Who this program suits
This program suits you when the goal is to get toned, stronger and grow the lower body in particular. Two of the three days emphasize legs and glutes, one the upper body — but every day includes full-body movements, because a strong back and good posture need pulling work just like glutes need squats.
Worth knowing: women typically recover faster between sets and handle relatively more reps, so you can confidently train as hard as anyone in the gym.
Who this is not for
- If the main goal is building the upper body: a 3-day or 4-day split with a more even emphasis is better.
- Complete beginners: the beginner gym program teaches the basic lifts first, and this program suits as a second block.
- During pregnancy or after giving birth: the program then needs individual adjustments, ask your healthcare provider.
Three workouts as tables
Two lower-body focused days and one upper-body day. 3-4 sets per exercise, 6-15 reps.
Legs and glutes 1
| Exercise | Sets | Reps | Rest | RPE |
|---|---|---|---|---|
| Barbell back squat | 4 | 6-8 | 3 min | 8 |
| Romanian deadlift | 3 | 8-10 | 2-3 min | 8 |
| Dumbbell walking lunge | 3 | 10 / leg | 90 s | 8 |
| Barbell hip thrust | 3 | 8-12 | 2 min | 8-9 |
| Standing calf raise | 3 | 12-15 | 60 s | 9 |
Upper body
| Exercise | Sets | Reps | Rest | RPE |
|---|---|---|---|---|
| Dumbbell bench press | 3 | 8-12 | 2 min | 8 |
| Wide-grip lat pulldown | 3 | 8-12 | 2 min | 8 |
| Dumbbell overhead press | 3 | 8-12 | 2 min | 8 |
| Seated cable row | 3 | 10-12 | 90 s | 8 |
| Dumbbell lateral raise | 3 | 12-15 | 60 s | 9 |
Legs and glutes 2
| Exercise | Sets | Reps | Rest | RPE |
|---|---|---|---|---|
| Barbell hip thrust | 4 | 8-12 | 2 min | 8-9 |
| Dumbbell Bulgarian split squat | 3 | 8-10 / leg | 2 min | 8 |
| Leg press | 3 | 10-15 | 2 min | 8 |
| Lying leg curl | 3 | 10-12 | 90 s | 9 |
| Seated hip abduction | 3 | 15-20 | 60 s | 9 |
Exercise techniques and animations are in the exercise library: browse all exercises · RPE 7 = about 3 reps in reserve, RPE 8 = 2, RPE 9 = 1.
Weekly calendar
The two lower-body days must not land back to back. The upper-body day in midweek doubles as a recovery day for the legs.
- MonLegs and glutes 1
- TueRest
- WedUpper body
- ThuRest
- FriLegs and glutes 2
- SatRest or an easy walk
- SunRest
Progression over weeks 1-8
Toning is building muscle and losing fat. So load rises in this program too: once you hit the top of the range in every set, add weight. On the hip thrust the jump can be 5 kg, on other lifts 1-2.5 kg.
| Weeks | Sets | Load | Note |
|---|---|---|---|
| Weeks 1-2 | 3 sets per exercise | RPE 7 | Find your working weights. The last 2-3 reps of each set feel heavy. |
| Weeks 3-4 | 3-4 sets | RPE 8 | A fourth set on the squat and hip thrust. Add load when the range is filled. |
| Weeks 5-7 | 4 sets on the main lifts, 3 on the rest | RPE 8-9 | Glute exercises close to failure on the last set. +2.5 kg on the squat, +5 kg on the hip thrust once the range is filled. |
| Week 8 | 2 sets per exercise (deload) | About 15-20 % lighter | Recovery week, then a new block from your week 7 weights. |
How the program works
Glutes grow best by combining heavy compound lifts (squat, Romanian deadlift) with direct glute work (hip thrusts, abductions). That is why both lower body days include both.
Getting toned is in practice building muscle and reducing fat. Light weights and endless reps do not tone — use weights where the last reps of a set genuinely challenge you.
Progression works the same as for everyone: when you top the rep range, add weight. Do not fear the barbell, it is the most effective tool in the gym.
Sources
- Schoenfeld, Ogborn & Krieger 2016, Sports Medicine: training a muscle group at least twice a week produced more hypertrophy than once a week at equal weekly volume.
- Schoenfeld, Ogborn & Krieger 2017, Journal of Sports Sciences: weekly set count per muscle group has a dose-response relationship with hypertrophy.
- Helms et al. 2016, Strength and Conditioning Journal: a reps-in-reserve based RPE scale for regulating load in resistance training.
Free workout program by SisuLift. https://www.sisulift.app/en/workout-programs/workout-program-for-women
