3-Day Sculpt: Low-Time, High-Results

3 workouts a week. No wasted sets. No messing about.

BodyPrime 3-Day Sculpt targets glutes, shoulders and core using a smart push–pull–legs split designed to get results without living in the gym.

This is an 8-week strength plan for women who train hard, recover properly and want visible progress not burnout. Whether you train at home or in the gym, this plan builds strength where it matters most.

How long is the program?

8 weeks of progressive strength training using a proven push–pull–legs structure. Simple. Effective. Repeatable.

Who is 3-Day Sculpt for?

Women who train with purpose

and don’t have time to waste.

This plan is built for intermediate to advanced lifters who want:

• Stronger lifts

• Better shape

• More recovery

• Less guesswork

If you want noticeable results from just three sessions a week, you’re exactly who this was made for.

What’s the focus?

Strength. Shape. Efficiency.

3-Day Sculpt is built around hypertrophy principles and smart programming not random workouts.

Expect:

• Extra attention on glutes, shoulders and core

• Efficient training methods (supersets, drop sets, giant sets)

• Mobility built into the plan (because stiff isn’t strong)

What equipment do you need?

We work with what you’ve got.

At Home

• Dumbbells

• Bench

In the Gym

• Dumbbells

• Barbells

• Cables

• Bench

Same plan. Same results. Different setups.

Weekly Training Structure

You’ll train 3 days per week:

DAY 1

LEGS (Glutes First, Always)

At Home (Dumbbells + Bench)

Dumbbell Goblet Squat

4×8–10

Dumbbell Romanian Deadlift

4×10

Bulgarian Split Squat (rear foot on bench)

3×8–10 / side

Dumbbell Hip Thrust (bench)

3×12

Dumbbell Walking Lunges

3×20 steps

⏱ Rest: 60–90s

In Gym

Barbell Back Squat

4×6–8

Barbell Romanian Deadlift

4×8–10

Bulgarian Split Squat (DBs)

3×8 / side

Barbell Hip Thrust

3×10–12

Leg Press (feet high)

3×12

🔥 Glute burn guaranteed

DAY 2 — PUSH (Shoulders Take the Spotlight)

At Home

Dumbbell Bench Press

4×8–10

Dumbbell Shoulder Press

4×8

Dumbbell Lateral Raises

4×12–15

Dumbbell Chest Fly (bench)

3×10–12

Dumbbell Overhead Tricep Extension

3×12

In Gym

Barbell Bench Press

4×6–8

Seated Dumbbell Shoulder Press

4×8–10

Cable Lateral Raises

4×12–15

Incline Dumbbell Press

3×10

Cable Tricep Pushdowns

3×12–15

💪 Shoulder pump = elite

DAY 3 — PULL (Back, Arms & Core)

At Home

Dumbbell Bent-Over Row

4×8–10

Single-Arm Dumbbell Row (bench)

3×10 / side

Dumbbell Hammer Curls

3×10–12

Dumbbell Rear Delt Fly

3×12–15

Weighted Plank (DB on back or hold)

3×30–45s

In Gym

Lat Pulldown

4×8–10

Seated Cable Row

4×10

Barbell or EZ-Bar Curl

3×10

Cable Face Pulls

3×12–15

Hanging Knee Raises

3×12–15

Train on the days that suit you. This plan fits around your life — not the other way round.

How long are the workouts?

• Each session lasts 40–45 minutes, including warm-up and cool-down.

• One session per week

Efficient. Focused. Done.

What results can you expect?

• Lean muscle definition where you want it most

• Strength gains you’ll feel from week one

• A routine you can actually stick to

No fluff. No burnout. Just progress.

Ready to train smarter, not longer? Start BodyPrime 3-Day Sculpt — at home or in the gym and let the plan do the work 💪

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