Centr 3-Day Sculpt hits glutes, shoulders, and core – in just three workouts a week that don’t waste a single set.
This program is a purpose-built, push-pull-legs split designed for women who train hard, recover smart, and want real results without the burnout. Whether you lift at home or in the gym, this 8-week strength plan will build strength where it counts.
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How long is the program?
8 weeks of progressive, full-body strength training using a classic push-pull-legs split.
Who is 3-Day Sculpt for?
Women who train with purpose – and need a plan that respects their time. This program is for intermediate to advanced lifters who want smart structure, visible gains, and room to recover. If you want strength, shape, and serious progression in just three sessions a week, you’re in the right place.
What’s the training focus?
Strength. Sculpting. Simplicity. Built around hypertrophy principles, 3-Day Sculpt uses intentional movement patterns and strategic rep schemes to deliver muscular definition. You can expect:
Glutes, shoulders, and core emphasis
Targeted volume with efficient formats (supersets, giant sets, drop sets)
Weekly mobility built into your workouts
What equipment will you need?
3-Day Sculpt works with the equipment you’ve got, with two program tracks to choose from.
At Home: Dumbbells and a bench
In Gym: Dumbbells, barbells, cables, and bench
Same structure, different setups. Pick the environment that suits your training.
Your program training structure
Each week includes:
Day 1: Legs
Day 2: Push (chest, shoulders, triceps)
Day 3: Pull (back, biceps, core)
Split your week however you like – this program is designed to work with your busy life, not against it.
How long are the workouts?
Each session runs 40-45 minutes, including warm-up and cool-down. One session per week includes mobility work, without extending workout time.
What results can you expect?
Lean muscle definition in glutes, shoulders, and core
Strength you feel from week one
A training routine that fits your life — and delivers progress
Ready to train smarter, not smaller? Start 3-Day Sculpt at Home or in Gym now.
