The female-focused push–pull–legs plan that gets results

Glutes. Shoulders. Core. This is precision strength training, designed to shape muscle where women want it most. Train at home or in-gym – three days, all in.

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SCULPT RESULTS FROM HOME

No commute, no crowds — just a plan that fits right into your space and schedule. The Centr 3-Day Sculpt at-home track targets glutes, shoulders, and core with proven strength splits, higher rep ranges, and progressive training. Dumbbells and a bench are all you need to sculpt visible muscle in three days a week.

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Phone displaying the Centr app’s 3-Day Sculpt lower body workout, alongside a female Centr trainer performing sit-ups in a home setting.

FULL GYM.
FULL SCULPT.

Walk in with a plan and take control of your gym time. Centr 3-Day Sculpt’s in-gym track combines barbells, cables, and machines to target glutes, shoulders, and core with progressive overload and purpose-built programming. No wandering. No wasted sets. Just sculpted results.

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Phone displaying the Centr app’s 3-Day Sculpt pull workout, alongside a female Centr trainer performing a barbell hip thrust in the gym.

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A healthy, balanced diet and regular exercise are necessary for weight loss, maintenance, muscle building or toning. Please discuss your decision to begin a fitness or diet program with a healthcare professional and remember - everybody is different, so results may vary. Centr acknowledges Aboriginal and Torres Strait Islander Peoples as the Traditional Custodians of the lands in which we live and work, whose culture is the oldest living culture in human history. We recognise their continued cultural and spiritual connection to the land, sky and waterways that surround us. We continue to learn and be curious about what it means to be a caretaker of this country and an ally to its people. We pay our respects to Elders past, present and future.