Women's 3 Days On 1 Day Off Program

This is a 3 day workout program designed with 2 rotating splits. Split 1 you will train on workouts “A”. Then take a rest day & switch to “B” Workouts! That’s all there is to it! Continue this cycle through the entire program! I’d recommend doing this program for at least 12 weeks to see the benefits. It can be used for either bulking or cutting. Keep in mind this program is for beginner to intermediate lifters and you will need access to free weights and machines. If you are an advanced lifter you could always raise the volume of each workout by adding sets per exercise. You can also purchase one of my programs for advanced lifters. For best results, be sure to purchase one of my nutrition guides to insure maximum muscle development and better body composition depending on your goals! Please share your progress with this program! For questions or concerns contact me via email at Herculesbatesfitness@gmail.com #Letswork

This Split:

Day 1(A)- Leg Day (Glutes & Hamstrings)

Day 2(A)- Chest & Arms 

Day 3(A)- Back & Shoulders

Rest Day!

Day 1(B)- Leg Day(Quad Dominant)

Day 2(B)- Chest & Arms

Day 3(B)- Back & Shoulders