3-day glute-focused split for women: lower, upper, lower
Two lower-body sessions and one upper-body session a week for 8 weeks, for intermediates who want the glutes trained first and given the most sets.
This split spends two of its three days on the lower body and one on the upper body. Lower A on Monday is knee dominant: the squat, the machine hip thrust, walking lunges, the leg extension and the leg curl. Lower B on Friday is hip dominant: the barbell hip thrust, the Romanian deadlift, Bulgarian split squats and the leg curl. Wednesday trains the back, shoulders, chest and arms and ends with three sets on the abduction machine, a light third glute session between the two leg days. The glutes get 16.5 sets a week, half of them from hip thrusts and abduction, the quads 10 and the hamstrings 11. The upper body gets less, mostly back and shoulders. Strength training works the same for women and men, so the plan suits anyone who wants this emphasis.
| Split | Days a week | Level | Weeks | Minutes | Sets a week | Equipment | In the app |
|---|---|---|---|---|---|---|---|
| Lower/upper/lower | 3 | Intermediate | 8 | ≈45–50 | 59 | Barbell, Machines, Dumbbells | Upper/Lower · 3 days · Glutes |
Track this plan for free in SmartWorkout
The same exercises, sets, reps and RIR, ready in the app. Logging, rest timer and history are free. Automatic progression suggestions: Premium.
In the app: Plans → Upper/Lower · 3 days · Glutes
Good fit if
- You want bigger, stronger glutes and legs and are fine with your upper body growing more slowly.
- Your weights go up every week or two, not every session.
- You can train three days a week, about 45-50 minutes each time.
- You know the squat, the hip thrust and the Romanian deadlift, or are ready to learn them with lighter weights in week 1.
Take another plan if
- You are in your first months of training: start with the 3-day full body plan with glute and leg priority.
- You want the whole body trained evenly: take the 3-day upper/lower plan.
- You can train four days a week: the 4-day upper/lower split with glute and leg priority gives the upper body a second day.
Weekly schedule
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
| Lower A | Rest | Upper | Rest | Lower B | Rest | Rest |
Missed a day? Do the next session in order: the app runs the sessions in sequence.
Monday, Wednesday and Friday give each lower day three or four days to recover before the next one. If you move the days, keep the upper day between the two lower days, never two lower days in a row.
The plan, week 1
Week 1 is calibration: pick a weight for the bottom of each range with one more rep in reserve than later. The RIR column shows week 1 → week 2 onwards; the grid below shows what changes in weeks 2-8.
Tempo 3-0-1-0: 3 s lowering, 0 s pause in the stretch, 1 s lifting, 0 s pause in the squeeze. X: lift as fast as you can while staying in control.
What RIR means →How to read tempo →How supersets work →
| Exercise | Sets × reps | RIR | Tempo | Rest | Notes |
|---|---|---|---|---|---|
| WUWarm-up sets | 2 × 5 | – | – | 1:00 | |
A Barbell Squat | 3 × 6–10 | 3 → 2 | 2-0-X-0 | 3:00 | Go as deep as you can with a neutral back; a deep squat works the glutes harder. |
B Machine Hip Thrust | 3 × 8–12 | 2 → 1 | 2-0-1-1 | 2:00 | Upper back against the pad, chin tucked; push through your heels and hold the top of every rep for a second. |
C Dumbbell Walking Lunges | 2 × 8–12 | 3 → 2 | 2-0-1-0 | 1:30 | |
D Seated Leg Extension Machine | 3 × 10–15 | 2 → 1 | 2-0-1-1 | 1:30 | |
E Seated Leg Curl | 3 × 10–15 | 2 → 1 | 2-0-1-1 | 1:30 | |
F Calf Leg Press | 3 × 10–15 | 2 → 1 | 2-2-1-0 | 1:00 |
17 working sets · ≈45 min · → Superset: go straight to the next exercise, rest after the pair
| Exercise | Sets × reps | RIR | Tempo | Rest | Notes |
|---|---|---|---|---|---|
| WUWarm-up sets | 2 × 8 | – | – | 1:00 | |
A Incline Dumbbell Bench Press | 3 × 8–12 | 3 → 2 | 2-0-X-0 | 2:00 | |
B Cable Lat Pulldown | 4 × 8–12 | 2 → 1 | 2-0-1-1 | 2:00 | |
C Seated Cable Row | 3 × 8–12 | 2 → 1 | 2-0-1-1 | 2:00 | |
D1 Dumbbell Lateral Raise | 4 × 12–20 | 2 → 1 | 2-0-1-0 | → | |
D2 Cable Rear Delt Fly | 4 × 12–20 | 2 → 1 | 2-0-1-1 | 1:00 | |
E1 Cable Triceps Pushdown | 2 × 10–15 | 2 → 1 | 2-0-1-1 | → | |
E2 Dumbbell Biceps Curl | 2 × 10–15 | 2 → 1 | 2-0-1-0 | 1:00 | |
F Seated Hip Abduction | 3 × 12–20 | 2 → 1 | 2-0-1-1 | 1:00 | Lean slightly forward. The chart counts it as half a glute set: it trains mostly the side of the glutes. |
25 working sets · ≈50 min · → Superset: go straight to the next exercise, rest after the pair
| Exercise | Sets × reps | RIR | Tempo | Rest | Notes |
|---|---|---|---|---|---|
| WUWarm-up sets | 2 × 8 | – | – | 1:00 | |
A Barbell Hip Thrust | 4 × 8–12 | 3 → 2 | 2-0-X-1 | 2:00 | Upper back on the bench edge, chin tucked, ribs down; one second at the top of every rep. |
B Romanian Deadlift | 3 × 8–12 | 3 → 2 | 3-1-1-0 | 2:30 | It comes after the hip thrust, so start a little lighter than usual. Bar close to the legs; stop before your back rounds. |
C Dumbbell Bulgarian Squat | 2 × 8–12 | 3 → 2 | 3-1-1-0 | 1:30 | Sets and reps are per leg. A slightly longer stance and a small forward lean shift the work toward the glutes. |
| DSeated Leg Curl | 3 × 10–15 | 2 → 1 | 2-0-1-1 | 1:30 | |
E Seated Calf Raise | 3 × 10–15 | 2 → 1 | 2-2-1-0 | 1:00 | |
F Kneeling Cable Abs Crunches | 2 × 10–15 | 2 → 1 | 2-0-1-1 | 1:00 |
17 working sets · ≈45 min · → Superset: go straight to the next exercise, rest after the pair
Track this plan for free
Week by week
| W1 | W2 | W3 | W4 | W5 | W6 | W7 | W8 | |
|---|---|---|---|---|---|---|---|---|
| Phase | Calibration | Build | Build | Build | Build | Build | Build | Deload |
| RIR | 3 / 2 | 2 / 1 | 2 / 1 | 2 / 1 | 2 / 1 | 2 / 1 | 2 / 1 | 4 |
| Working sets | 59 | 59 | 59 | 59 | 59 | 59 | 59 | 35 |
| What to do | Find your weights | Reps, then weight | Reps, then weight | Reps, then weight | Reps, then weight | Reps, then weight | Reps, then weight | Same weights, half the sets |
| Done: Lower A | ||||||||
| Done: Upper | ||||||||
| Done: Lower B |
Week 8 is a deload: about 60% of the sets (4→2, 3→2, 2→1), the same weights and rest, stop at RIR 4. Why a deload helps →
Saved only in this browser. The app keeps your weights and reps.
Worked example: Barbell Hip Thrust
Sample numbers of a simulated lifter, worked through with the manual rule on this page.
| Week | Weight | Reps per set | RIR | Next session |
|---|---|---|---|---|
| 1 | 87.5 kg | 8 · 8 · 8 · 8 | 3 | Calibration done: add reps |
| 2 | 87.5 kg | 9 · 9 · 9 · 9 | 2 | Add reps |
| 3 | 87.5 kg | 10 · 10 · 10 · 10 | 2 | Add reps |
| 4 | 87.5 kg | 11 · 10 · 10 · 10 | 2 | Add reps |
| 5 | 87.5 kg | 11 · 11 · 10 · 10 | 2 | Add reps |
| 6 | 87.5 kg | 11 · 11 · 11 · 11 | 2 | Add reps |
| 7 | 87.5 kg | 12 · 11 · 11 · 11 | 2 | Next week: deload |
| 8 | 87.5 kg | 10 · 10 | 4 | Next run starts at 95 kg |
How to progress on this plan
The simplest method that works on any plan: double progression. Keep the weight and add reps while you finish your sets with the reserve in the RIR column. When every set reaches the top of the range, add one step and build the reps up again.
- Barbell Squat 3 × 6–10 at RIR 2: when all 3 sets reach 10 reps at RIR 2 or easier, add 2.5 kg next session.
- Machine Hip Thrust 3 × 8–12 at RIR 1: when all 3 sets reach 12 reps at RIR 1 or easier, add 2.5 kg next session.
- Dumbbell Walking Lunges 2 × 8–12 at RIR 2: when both sets reach 12 reps at RIR 2 or easier, add 2 kg next session.
- Incline Dumbbell Bench Press 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2 kg next session.
- Cable Lat Pulldown 4 × 8–12 at RIR 1: when all 4 sets reach 12 reps at RIR 1 or easier, add 2.5 kg next session.
- Seated Cable Row 3 × 8–12 at RIR 1: when all 3 sets reach 12 reps at RIR 1 or easier, add 2.5 kg next session.
- Isolation exercises (10–20 reps) follow the same rule. With light dumbbells, the next pair can be too big a jump: use the in-between weight, or stay and go 1-2 reps above the range for a week or two.
- The barbell hip thrust leads Lower B with 4 sets of 8-12 at RIR 2. Getting all four sets to 12 takes time, so expect several weeks of added reps before the first 2.5 kg step.
- Monday's machine hip thrust is a separate exercise with its own 3 × 8-12 at RIR 1: each hip thrust is compared only with its own last session.
- The seated leg curl is written the same on both lower days, 3 × 10-15 at RIR 1, so it carries on from its last session whichever day that was.
- Free-weight compounds (squat, barbell hip thrust, Romanian deadlift, lunges, Bulgarian split squats, the incline press) stop at RIR 2; machines, cables and isolation exercises at RIR 1.
- Lunges and Bulgarian split squats are counted per leg. When the next pair of dumbbells is too big a jump, stay with your pair for a week or two and go 1-2 reps per leg above the range.
What to do next session
| You logged | Next session |
|---|---|
| All sets at the top of the range with the planned reserve | One weight step up |
| Below the top, with the planned reserve | Same weight, +1 rep on the sets that allow it |
| One rep less in reserve than planned | Same weight and reps: repeat the session |
| Sets below the range, or RIR 0 when the target was 2 | Keep the weight; if sets fell below the range, one step down |
| No progress for 2 sessions | Check rest and honest RIR; after a 3rd session, about −10% and build back up |
Your starting weights
Enter a recent set of the exercise: weight, reps and how many reps you had left. You get the week-1 weight for the bottom of the range with one rep more in reserve, from the widely used RPE chart (RTS).
Weekly volume per muscle
Working sets per muscle in a regular week, counted the way the app counts them: a set is 1 for a muscle the exercise trains directly and 0.5 for one it trains indirectly. Warm-ups don't count.
- Chest3 · 1×/wk
- Back7 · 1×/wk
- Quadriceps10 · 2×/wk
- Hamstrings11 · 2×/wk
- Gluteus18 · 3×/wk
- Side delts4 · 1×/wk
- Rear delts5.5 · 1×/wk
- Biceps2 · 1×/wk
- Triceps3.5 · 1×/wk
- Front delts3.5 · 0×/wk
- Calves6 · 2×/wk
- Abs2 · 1×/wk
- Trapezius5 · 1×/wk
- Lower Back5 · 1×/wk
Abs and calves are optional. From 10 sets a week the app labels a muscle "High volume": above its default target and still productive.
Substitutions
Choose your substitute in week 1 and keep it for all 8 weeks: the app tracks progress per exercise. Each substitute trains the same muscles directly, so the volume above stays the same.
Adapt the plan
- Short on time
- Drop the optional work first: the calf raises on both lower days, the crunch on Lower B and the triceps and curl superset on the upper day. Each saves about 4-6 minutes and keeps every glute exercise. Keep the abduction at the end of the upper day: it is the third glute session of the week.
- Bulking or cutting
- Keep the plan as it is in both. On a cut, aim to hold your weights: reps that drop by one or two are normal, and you can skip the last set of the isolation exercises if recovery suffers.
- Bringing up one muscle
- The glutes, quads and hamstrings already get 10-16.5 sets a week here, so do not add leg work. To bring up the upper body, add 2-3 weekly sets for one muscle on Wednesday, for example a chest press or lateral raises.
- Over 40
- Warm up a little longer, keep one more rep in reserve on the heavy barbell lifts and take the full rest. Joints decide the pace, not the calendar.
- Training at home
- This plan is built on a gym with a barbell and machines. At home with dumbbells and a bench, take the 3-day dumbbell glute plan for home.
The same plan in the app
The app opens exactly this plan: all 8 weeks, the same targets, week 1 calibration included. Its description in the app:
A lower/upper/lower split for intermediates with glute priority: Lower A with a knee focus (squat, machine hip thrust, lunges), Upper, Lower B with a hip focus (barbell hip thrust, Romanian deadlift, Bulgarian split squat), on Mon, Wed and Fri. Glutes get about 16 sets a week, quads and hamstrings 10-11, the upper body fewer, mostly back and shoulders. 8 weeks: week 1 is calibration (one more rep in reserve than the target), weeks 2-7 at RIR 2 on free-weight compounds and RIR 1 on the rest, week 8: deload, about half the sets, RIR 4. Progression: add reps first, then weight once every set reaches the top of its range at the target RIR.
Free: the plan, logging weight, reps and RIR, the rest timer, history, previous results and the calculators.
This page teaches the manual method. With Premium, the app suggests the weight and reps for every set after each workout, from the weights, reps and RIR you logged, including week-1 calibration and the deload. Its suggestions can differ from this simple rule because it uses more of your data.
Track this plan for free in SmartWorkout
The same exercises, sets, reps and RIR, ready in the app. Logging, rest timer and history are free. Automatic progression suggestions: Premium.
In the app: Plans → Upper/Lower · 3 days · Glutes