Three Day At-Home Minimal Equipment Resistance Training Split For Women
Don't worry, men can use this too
I initially made this workout routine for my friend’s girlfriend, however, I decided to share it in case anyone else wanted to use it for their own workouts.
This routine is a solid, overall template that is a modified version of Push-Pull-Legs—the primary difference is that Push day and Leg day have been modified. Hamstrings and Glutes are now paired with shoulders and triceps, and Quads are now paired with Chest.
Likewise, this routine was made for general women’s preferences—more focus on glute work than men tend to often do—yet can easily be adapted to a man’s preferences.
This workout routine assumes you have access to a bench—ideally adjustable—a pullup bar, and a dumbbell set.
Bands are an acceptable substitute in place of dumbbells.
If you need equipment suggestions, check out my resources page.
Finally, it’s worth noting that this routine includes several isolation exercises and pre-exhaust techniques as they were preferred to starting with heavy compound movements in some instances.
So of course, please feel free to add, remove, or substitute movements as you see fit.
I also went ahead and listed extra exercises for each body part if additional volume is desired.
Enjoy!
General Training Principles & Philosophy
—Always warm up properly before beginning your workout and work sets. I find jump rope to be the GOAT of full-body warm-ups.
—Use proper form and employ safe exercise techniques. Never sacrifice form and safe technique for more weight.
—Choose exercises and routines that have a low injury potential.
—Substitute exercises if they don’t cooperate with your personal physiology and/or feel uncomfortable—develop your own personal exercise menu.
—Use higher rep ranges if lower rep ranges bother your joints or make progressing to the next poundage level difficult. Example: Switching from 8-10 reps to 10-12 reps because moving from 45 Lbs to 50 Lbs on the overhead press proves to be too difficult in the 8-10 rep range.
—Always track your workouts to ensure progressive overload. Aim to do a little more than last time. One more rep. One more pound. Magnetic or plate-loaded micro weights are always helpful. I track my workouts using the Strong App.
—Make stretching and maintaining suppleness a priority. Don’t skip it.
—Use a controlled rep speed and tempo—2-3 seconds for the positive phase, then another 2-3 seconds for the negative phase, with both ~1 second at the top and bottom of each rep. Tough reps near the end of the set may take upwards of 5 seconds. This is normal. Some exercises with a shorter range of motion like shrugs may only need 1-2 seconds, whereas those with a greater range of motion—like pulldowns—may take 4 or so. Overall, be sensible. Don’t perform reps very slowly, nor very fast. Both put you at risk for injury.
—Train hard and ensure your body gets sufficient rest.
—Use appropriate footwear. Flat shoes are suggested.
—Utilize appropriate intensity, volume, and workout lengths. I opt for high intensity and low volume. Moderate volume is okay if there is not enough weight or resistance available to maximize intensity.
—Rest 3-5 minutes between sets—for unilateral movements like a one-arm row, a two-minute rest is appropriate if needed between sets for each side.
—Perform a minimum of sprints 1x per week (5 sets for 40 seconds) or HIIT cardio 2x per week (20-30 minutes) in addition to your resistance training.
—Regularly perform pre-hab exercises to prevent injury, such as the L-Fly for the rotator cuff muscles.
—Optional: Try using the reverse pyramid training style, first brought to my attention by Martin Berkhan of Leangains.com. I highly recommend it—I have never used a better workout style for consistent progress.
Workout A
Focus
—Hamstrings, Glutes, Medial Deltoid, Triceps, Calves
General Warm-Up for 5-10 minutes
—Calisthenics or Plyometrics
A. Hamstrings & Glutes
i. One-Legged Hamstring Bridge or One-Legged Glute Bridge with a Dumbbell
—2 Sets of 10-12 Reps
ii. Regular or Single-Leg Dumbbell Romanian Deadlifts
—2-3 Sets of 8-10 Reps
iii. Bulgarian Split Squat
—2 Sets of 8-10 Reps
iv. Standing Side Leg Lifts
—1-2 Sets of 10-12 Reps
v. Standing Side Leg Lifts
—1-2 Sets of 10-12 Reps
vi. Standing Band Kickback, Donkey Kick, Lying Leg Curl with Dumbbell, or Standing Leg Curl with Band - Optional for Additional Volume
—1-2 Sets of 8-10 Reps
B. Medial (Middle) Deltoid
i. Standing or Seated Bent-Elbow Dumbbell Lateral Raise
—2 sets of 8-10 Reps
ii. Dumbbell High Pull - Optional for Additional Volume
—1-2 set(s) of 8-10 Reps
C. Anterior (Front) Deltoid
i. Standing Dumbbell Front Raise
—1-2 sets of 8-10 Reps
ii. Dumbbell Arnold Press
—1 set of 8-10 Reps
D. Triceps
i. Overhead Dumbbell Triceps Extension
—2 sets of 8-10 Reps
ii. Close Grip Bench Press or Triceps Dip - Optional for Additional Volume
—1-2 set(s) of 8-10 Reps
E. Calves
i. Standing Single-Leg Dumbbell Calf Raises - Ideally stand on a block
—2 Sets of 8-10 Reps
ii. Standing/Seated Tibia Raises or Tibia Pulls with Bands - Can hold a dumbbell to add resistance
—2 Sets of 8-10 Reps
iii. Seated Calf Raise or Kneeling Calf Rock-Up - Rest Dumbbell on Knee for Seated Calf Raise
—1 set of 8-10 Reps
F. Cool Down & Stretching
i. Hang on Bar Pull-up Bar for as Long as Possible
—2 Sets for as long as possible
ii. Lower Body Stretching
—2 sets for 15-20 seconds each
a. Seated Groin Stretch
b. Lying Glutes & Lower back Stretch
c. Lying Groin Stretch (Lying Chinese Splits)
d. Seated or Standing Hamstring Stretch
e. Glute Stretch
f. Quad Stretch
g. Hip Flexor Stretch
iii. Upper Body Stretching
—2 sets for 15-20 seconds each
a. Over-and-back Shoulder Stretch
b. Chest & Shoulder Stretch
c. Triceps Stretch
d. Lat Stretch
e. Biceps & Shoulder Stretch
f. Side & Rear Shoulder Stretch
Workout B
Focus
—Back, Posterior Deltoid, Traps, Biceps
General Warm-Up for 5-10 minutes
—Calisthenics, Plyometrics
A. Back
i. Chin-Ups or Negative Chin-Ups
Alternative: Band Lat Pulldown
—2-3 sets of 6-8 reps
ii. Bent-Over Two-Arm or One-Arm Dumbbell Rows
—2 sets of 6-8 reps
iii. Prone Incline Dumbbell Row with Elbows Flared / Bent-Over One-Arm Wide Row
—2 sets of 6-8 reps
iv. Dumbbell Pullover
—1-2 sets of 8-10 Reps
v. Close Grip Sternum Pullup or Negatives - Optional for Additional Volume
—1-2 Sets of 6-8 Reps
B. Posterior (Rear) Deltoid
i. Bent-Over Dumbbell Lateral Raise with Pronated Grip
—2 sets of 8-10 Reps
ii. Lying One Arm Rear Delt Lateral Raise - Optional for Additional Volume
—1-2 set(s) of 8-10 Reps
C. Traps
i. Seated or Standing Dumbbell Shrug
—2 sets of 10-12 Reps
ii. Dumbbell Clean - Optional for Additional Volume
—1-2 set(s) of 8-10 Reps
D. Biceps
i. Incline Dumbbell Curls - Alternate between starting with this and hammer curl
—2 sets of 8-10 Reps
ii. Dumbbell Hammer Curls
—2 Sets of 8-10 Reps
iii. Dumbbell Spider Curl or Concentration Curl - Optional for Additional Volume
—1-2 set(s) of 8-10 Reps
E. Cool Down & Stretching
i. Upper Body Stretching
—2 sets for 15-20 seconds each
a. Over-and-back Shoulder Stretch
b. Chest & Shoulder Stretch
c. Triceps Stretch
d. Lat Stretch
e. Biceps & Shoulder Stretch
f. Side & Rear Shoulder Stretch
Workout C
Focus
—Quads, Glutes, Chest, Anterior Deltoid, Rotator Cuff, Forearms
General Warm-Up for 5-10 minutes
—Calisthenics, Plyometrics
A. Quads & Glutes
i. Step up with Dumbbell
—2 sets of 8-10 Reps
ii. Goblet Squats or Dumbbell Squats
—2-3 sets of 8-10 Reps
iii. Lunge - Alternate Between Forward, Reverse, & Curtsy - Not each rep, but each workout
—1-2 Sets of 8-10 Reps
iv. Lying Side Leg Lifts
—1-2 Sets of 10-12 Reps
v. Standing Side Leg Lifts
—1-2 Sets of 10-12 Reps
vi. Conventional or Sumo Dumbbell Deadlift - Optional for Additional Volume
—1-2 Sets of 6-8 Reps
B. Chest
i. Incline Bench Dumbbell Press- Ideally put bench at 30 degrees
—2-3 sets of 6-8 reps
ii. Incline Bench Dumbbell Flys- Ideally put bench at 30 degrees
—1-2 sets of 6-8 reps
iii. Chest Dip, Flat Bench Dumbbell Press or Fly, Push Up - Optional for Additional Volume
—1-2 Sets of 6-8 Reps
C. Forearms
i. Reverse Dumbbell Curl or Wrist Roller
—2 Sets of 8-10 Reps
ii. Wrist Curl
—1-2 Sets of 8-10 Reps
iii. Reverse Wrist Curl
—1-2 Sets of 8-10 Reps
D. Rotator Cuff
i. L-Fly
—1-2 Sets of 8-10 Reps
ii. Lying L-Fly
—1-2 Sets of 8-10 Reps
E. Cool Down & Stretching
i. Hang on Bar Pull-up Bar for as Long as Possible
—2 Sets for as long as possible
ii. Lower Body Stretching
—2 sets for 15-20 seconds each
a. Seated Groin Stretch
b. Lying Glutes & Lower back Stretch
c. Lying Groin Stretch (Lying Chinese Splits)
d. Seated or Standing Hamstring Stretch
e. Glute Stretch
f. Quad Stretch
g. Hip Flexor Stretch
iii. Upper Body Stretching
—2 sets for 15-20 seconds each
a. Over-and-back Shoulder Stretch
b. Chest & Shoulder Stretch
c. Triceps Stretch
d. Lat Stretch
e. Biceps & Shoulder Stretch
f. Side & Rear Shoulder Stretch
How To Use This Routine
Below, I’ve created a handful of schedules templates and strategies for your use.
Example Schedule A - Training Every Other Day + Variations
This schedule style is self-explanatory.
Training Every Other Day means to perform the routine indefinitely but to have a rest day between each workout.
Variations would be training every two days, every three days, and so on and so forth, adding in additional rest days between workouts.
EVERY OTHER DAY—
Monday: Workout A
Tuesday: Rest
Wednesday: Workout B
Thursday: Rest
Friday: Workout C
Saturday: Rest
Sunday: Workout A—Cycle Repeating
Example Schedule B - Two Days per Week
Monday: Workout A
Tuesday: Rest
Wednesday: Rest
Thursday: Workout B
Friday: Rest
Saturday: Rest
Sunday: Rest
Monday: Workout C
Tuesday: Rest
Wednesday: Rest
Thursday: Workout A—Cycle Repeating
Example Schedule C - Three Days per Week
Monday: Workout A
Tuesday: Rest
Wednesday: Workout B
Thursday: Rest
Friday: Workout C
Saturday: Rest
Sunday: Rest
Monday: Workout A—Cycle Repeating
Example Schedule D - Four Days per Week
Monday: Workout A
Tuesday: Workout B
Wednesday: Rest
Thursday: Workout C
Friday: Workout A—Cycle Repeating
Saturday: Rest
Sunday: Rest
Monday: Workout B
Tuesday: Workout C
Wednesday: Rest
Example Schedule E - Five Days per Week - Option A
Monday: Workout A
Tuesday: Workout B
Wednesday: Workout C
Thursday: Workout A
Friday: Workout B
Saturday: Rest
Sunday: Rest
Monday: Workout C—Cycle Repeating
Tuesday: Workout A
Example Schedule F - Five Days per Week - Option B
Monday: Workout A
Tuesday: Workout B
Wednesday: Workout C
Thursday: Rest
Friday: Workout A
Saturday: Workout B
Sunday: Rest
Monday: Workout C—Cycle Repeating
Tuesday: Workout A
Example Schedule G - Six Days per Week - Option A
Monday: Workout A
Tuesday: Workout B
Wednesday: Workout C
Thursday: Workout A
Friday: Workout B
Saturday: Workout C
Sunday: Rest
Monday: Workout A—Cycle Repeating
Example Schedule H - Six Days per Week - Option B
Day 1: Workout A
Day 2: Workout B
Day 3: Workout C
Day 4: Rest
Day 5: Workout A
Day 6: Workout B
Day 7: Workout C
Day 8: Rest
Day 9: Workout A—Cycle Repeating
Pour Conclure
Have any questions, pointers, or suggestions?
Interested in a different kind of template/workout routine?
Let me know!
I always want to hear from any of my readers.
I hope you find this workout template helpful.
Until next time, friends.
Your pal,
Alexander Smout
If you’d like to spread the word…
Disclaimer: None of this is to be deemed as health, fitness, or medical advice in any way, shape, or form. You are reading opinions only. Please consult your physician for personalized medical advice, diagnosis, or treatment.
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Sources
Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body by Mike Matthews
High-Intensity Training the Mike Mentzer Way by Mike Mentzer and John Little
Insider's Tell-All Handbook on Weight-Training Technique: The Illustrated Step-By-Step Guide to Perfecting Your Exercise Form for Injury-Free Maximum Gains by Stuart McRobert
Build Muscle, Lose Fat, Look Great by Stuart McRobert
Stuart McRobert's New BRAWN Series, Book 1: How to Build up to 50 Pounds of Muscle the Natural Way by Stuart McRobert
Transfigure Volume I: 9 Minutes to the Ultimate Buttocks and Thighs by Health for Life
Transfigure Volume II: For the Ultimate Upper Body by Health for Life
The Reverse Pyramid Training Guide by Martin Berkhan
Upper/Lower Barbell/Dumbbell Only Program by BowTiedOx