Program · beginner
Glute-emphasis full body 3x (gym, women)
Glute-emphasis full body 3x (gym, women) is a 3-day-a-week template for a full gym, built for beginner lifters. Each session runs about 55 minutes and fits muscle gain, recomposition, general fitness, fat loss goals. Across 3 session types and 18 exercise slots, a real run of this template pulls in movements like 45° back extension, Leg press, Machine / T-bar row, Hip abduction machine.
The 12-week structure runs three 4-week phases — Base, then Build, then Peak — with a deload in week 12. Progression is double progression: work up the rep range first, then add load. It also carries 25 minutes of incline_walk on 3 days a week.
Session A
| Exercise | Pattern | Sets | Reps | Rest |
|---|---|---|---|---|
| 45° back extension | hinge | 4 | 8-12 | 120s |
| Leg press | squat | 3 | 8-12 | 120s |
| Machine / T-bar row | pull_h | 3 | 8-12 | 90s |
| Hip abduction machine | lunge | 3 | 15-20 | 45s |
| Machine chest press | push_h | 3 | 8-12 | 90s |
| Pallof press | core | 2 | 20-45s | 45s |
Session B
| Exercise | Pattern | Sets | Reps | Rest |
|---|---|---|---|---|
| 45° back extension | hinge | 4 | 8-12 | 120s |
| Dumbbell reverse lunge | lunge | 3 | 8-12/side | 90s |
| Assisted pull-up machine | pull_v | 3 | 8-12 | 90s |
| Cable glute kickback | hinge | 3 | 12-20 | 45s |
| Machine shoulder press | push_v | 3 | 8-12 | 90s |
| Pallof press | core | 2 | 10-15 | 45s |
Session C
| Exercise | Pattern | Sets | Reps | Rest |
|---|---|---|---|---|
| 45° back extension | hinge | 4 | 10-15 | 90s |
| Leg press | squat | 3 | 10-15 | 120s |
| Machine / T-bar row | pull_h | 3 | 10-15 | 90s |
| Hip abduction machine | lunge | 3 | 8-12/side | 90s |
| Machine chest press | push_h | 3 | 10-15 | 60s |
| Dumbbell reverse lunge | lunge | 3 | 15-20 | 45s |
Phases
| Weeks | Phase | Note |
|---|---|---|
| 1–4 | Base | Learn the hip hinge and hip thrust lockout (ribs down, chin tucked). RIR 3. |
| 5–8 | Build | Add a set to the first hinge slot of each day (glutes ~16 sets/week). RIR 2. |
| 9–12 | Peak | RIR 1 on the last set of glute work; week 12 deload. Around menstruation swap heavy hinges for glute bridge / band work if needed. |
Who it fits
Goals: muscle gain, recomposition, general fitness, fat loss. Setup: a full gym. Level: beginner.
Questions people ask
- Who is Glute-emphasis full body 3x (gym, women) for?
- Beginners training 3 days a week with a full gym, aiming at muscle gain, recomposition, general fitness, fat loss.
- How long are the sessions?
- About 55 minutes per session, 3 sessions a week across a 12-week block with a deload in week 12.
- How does the program progress?
- Work within the rep range at the given RIR. When all sets hit the top of the rep range at 2 RIR, add 2.5 kg (upper body, dumbbells/plates) or 5 kg (lower body / machines) next session and drop back to the bottom of the range. If a set misses the bottom of the range, hold the weight. Two consecutive stalls on an exercise: swap to a substitute for the rest of the phase.