Girl power. Full body workout 3 days a week

This training program is designed to target all major muscle groups over three sessions per week, focusing on both strength and muscle development. By using dumbbells, it allows for flexibility to train at home or the gym, with minimal equipment. 

The program includes:
	•	Upper Push Day: Focuses on shoulders, chest, and triceps, building upper body strength and pushing power.
	•	Lower Body Day: Strengthens the legs and glutes, improving lower body strength, stability, and mobility.
	•	Upper Pull Day: Targets the back and biceps, enhancing pulling strength, posture, and upper body balance.

With controlled sets and reps, this program helps improve muscle definition, functional strength, and overall fitness, while keeping the workouts varied and effective.

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Week 1

Week 2

Week 3

Week 4

Squat (Dumbbell)

Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Heel Elevated Squat

Glute Bridge (Dumbbell)

Lower body

Bent Over Row (Dumbbell)

Single Arm Row (Dumbbell)

Standing Reverse Fly

Hammer Curl

Alternating Dumbbell Curl

Renegade Row

Upper pull day

Seated Shoulder Press (Dumbbell)

Chest Press

Lateral Raise (Dumbbell)

Tricep Kickback

Chest Fly (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Upper push day

Lying Side Lateral Raise

Front Raise

Lying Reverse Fly

Arnold Press

Shoulder

Sumo Squat

Glute Kickback

Lateral Banded Walk

Glutes

Romanian Deadlift (Dumbbell)

Superman

Back

Pullover (Dumbbell)

Incline Bench Press (Dumbbell)

Neutral Grip Dumbbell Bench Press

Chest

Bicep Curl (Dumbbell)

Seated Front Raise

Upright Row (Dumbbell)

Shoulder back and arms

Plank

Hip Adductor (Machine)

Legs

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