As a personal trainer with over a decade of experience, I’ve had the privilege of guiding countless women on their fitness journeys. I’ve seen firsthand the incredible transformations that happen when women embrace strength training. It’s not just about building a lean, toned physique; it’s about discovering a new level of confidence, resilience, and overall well-being. If you’re a petite woman looking to get strong, build lean muscle, and lose fat, you’ve come to the right place. In this article, I’m going to share with you a powerful 3-day strength training split that will change your life.
The Life-Changing Power of Strength Training
For too long, women have been told that the key to a “toned” body is endless cardio and light weights. I’m here to tell you that’s a myth. The real secret to achieving that lean, sculpted look is strength training. When you lift weights, you’re not just burning calories; you’re building metabolically active muscle. The more muscle you have, the more calories your body burns at rest, making it easier to lose fat and keep it off.
I’ve worked with so many women who started out feeling weak and self-conscious, and within a few months of consistent strength training, they were not only physically stronger but also mentally tougher. They walked taller, spoke with more confidence, and felt more empowered in every area of their lives. The journey from “skinny petite” to “strong and lean” is a beautiful thing to witness, and it’s a journey I want to help you embark on.
The model in the video is ELLIEMAACKK
Build a Stronger Body for a Longer, Healthier Life
Beyond the aesthetic benefits, strength training is one of the best things you can do for your long-term health. Research from Harvard Health Publishing suggests that strength training can help slow bone loss and even build new bone, which is crucial for preventing osteoporosis —a condition that affects millions of women [1]. By placing stress on your bones, strength training stimulates the cells responsible for bone formation, resulting in stronger, denser bones that are less likely to fracture.
Furthermore, a recent study highlighted by NPR found that women who engage in strength training two to three days a week have a significantly lower risk of death from heart disease and are more likely to live longer [2]. These are not small benefits; we’re talking about adding healthy, vibrant years to your life. Strength training is an investment in your future self.
Don’t Be Afraid of the Gym
I know the gym can be an intimidating place, especially if you’re new to strength training. It can feel like everyone knows what they’re doing and you’re the only one who’s lost. But here’s a secret: everyone in the gym is there for the same reason, to work on themselves. They’re focused on their own workouts, not on judging you.
To help you navigate the gym with confidence, I highly recommend using the 12reps app. It’s like having a personal trainer in your pocket. The app will guide you through every exercise in this program, with video demonstrations and clear instructions. You can track your progress, monitor your rest periods with the built-in stopwatch, and even build your own custom routines. With the 12reps app, you’ll never feel lost in the gym again. And the best part? You can try it for free for 7 days!
The Perfect 3-Day Split for a Lean, Strong Physique
This 3-day-a-week strength training split is designed to help you build lean muscle and lose fat without spending hours in the gym. We’ll be focusing on compound exercises that work multiple muscle groups at once, which is the most efficient way to train. The program is divided into three 4-week phases, each one building on the last to ensure you keep making progress.
In Phase 1, we’ll focus on building a solid foundation of strength with single sets. In Phases 2 and 3, we’ll introduce supersets to increase the intensity and challenge your muscles in new ways. A superset is when you perform two exercises back-to-back with no rest in between. This is a great way to save time and boost your calorie burn.
Ready to get started? Let’s dive into the program.
The 12-Week Petite Powerhouse Program
Here is the full 12-week program. You can build this entire program in the 12reps app by navigating to “Build Your Routine” and selecting the exercises for each day. Use the app’s stopwatch to accurately time your rest periods.
In Phase 1, we focus on building a solid foundation with single sets. This phase is about learning proper form and getting your body used to strength training. Each workout has 5 exercises that target all major muscle groups.
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Dumbbell Chest Press | Dumbbells | 3 | 10-12 | Start with 5-10 lbs | 60-90 seconds |
Bent-Over Dumbbell Row | Dumbbells | 3 | 10-12 | Start with 5-10 lbs | 60-90 seconds |
Shoulder Press | Dumbbells | 3 | 10-12 | Start with 3-8 lbs | 60-90 seconds |
Tricep Dips | Bodyweight | 3 | 8-10 | Bodyweight | 60-90 seconds |
Plank | Bodyweight | 3 | 30-45 sec | Bodyweight | 60 seconds |
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Goblet Squat | Dumbbell | 3 | 12-15 | Start with 10-15 lbs | 60-90 seconds |
Romanian Deadlift | Dumbbells | 3 | 10-12 | Start with 8-12 lbs | 60-90 seconds |
Walking Lunges | Bodyweight | 3 | 10 each leg | Bodyweight | 60-90 seconds |
Glute Bridge | Bodyweight | 3 | 15-20 | Bodyweight | 60 seconds |
Calf Raises | Bodyweight | 3 | 15-20 | Bodyweight | 45 seconds |
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Squat to Press | Dumbbells | 3 | 10-12 | Start with 5-8 lbs | 60-90 seconds |
TRX Row | TRX | 3 | 10-12 | Bodyweight | 60-90 seconds |
Kettlebell Swing | Kettlebell | 3 | 15-20 | Start with 8-12 lbs | 60-90 seconds |
Push-ups | Bodyweight | 3 | 5-10 | Bodyweight | 60 seconds |
Mountain Climbers | Bodyweight | 3 | 20 total | Bodyweight | 60 seconds |
Download the 12Reps app to view all exercise demos and build your own session.
Phase 2: Strength Building (Weeks 5-8)
Phase 2 introduces supersets to increase intensity and challenge your muscles. You’ll perform two exercises back-to-back with no rest between them. This phase consists of four main exercises, plus four superset exercises, for a total of eight exercises per workout.
Day 1: Upper Body Power
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Incline Dumbbell Press | Dumbbells | 4 | 8-10 | Increase by 2-5 lbs | 90 seconds |
Lat Pulldown | Machine | 4 | 8-10 | Progressive load | 90 seconds |
Dumbbell Shoulder Press | Dumbbells | 4 | 8-10 | Increase by 2-3 lbs | 90 seconds |
Assisted Pull-ups | Machine | 4 | 6-8 | Progressive assistance | 90 seconds |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Dumbbell Flyes | Dumbbells | 3 | 12-15 | Light weight | No rest |
A2 | Push-ups | Bodyweight | 3 | 8-12 | Bodyweight | 90 seconds |
B1 | Lateral Raises | Dumbbells | 3 | 12-15 | Light weight | No rest |
B2 | TRX Face Pulls | TRX | 3 | 12-15 | Bodyweight | 90 seconds |
Day 2: Lower Body Power
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Barbell Back Squat | Machine/Barbell | 4 | 8-10 | Progressive load | 2 minutes |
Romanian Deadlift | Dumbbells | 4 | 8-10 | Increase by 5-10 lbs | 2 minutes |
Bulgarian Split Squat | Dumbbells | 4 | 8 each leg | Increase by 2-5 lbs | 90 seconds |
Hip Thrust | Dumbbell | 4 | 10-12 | Increase by 5-10 lbs | 90 seconds |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Jump Squats | Bodyweight | 3 | 10-12 | Bodyweight | No rest |
A2 | Single Leg Glute Bridge | Bodyweight | 3 | 10 each leg | Bodyweight | 90 seconds |
B1 | Kettlebell Goblet Squat | Kettlebell | 3 | 15-20 | Moderate weight | No rest |
B2 | Calf Raises | Bodyweight | 3 | 20-25 | Bodyweight | 90 seconds |
Day 3: Full Body Strength
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Deadlift | Dumbbells | 4 | 6-8 | Progressive load | 2 minutes |
Overhead Press | Dumbbells | 4 | 8-10 | Increase by 2-5 lbs | 90 seconds |
TRX Squat | TRX | 4 | 10-12 | Bodyweight | 90 seconds |
Bent-Over Row | Dumbbells | 4 | 8-10 | Increase by 2-5 lbs | 90 seconds |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Kettlebell Swing | Kettlebell | 3 | 20-25 | Moderate weight | No rest |
A2 | Burpees | Bodyweight | 3 | 8-10 | Bodyweight | 90 seconds |
B1 | Plank to Push-up | Bodyweight | 3 | 8-10 | Bodyweight | No rest |
B2 | Russian Twists | Bodyweight | 3 | 20 total | Bodyweight | 90 seconds |
Phase 3: Advanced Strength & Conditioning (Weeks 9-12)
Phase 3 is where we really challenge your strength and conditioning. The weights get heavier, and the supersets become more demanding. This is where you’ll see the most dramatic changes in your physique.
Day 1: Upper Body Mastery
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Dumbbell Bench Press | Dumbbells | 5 | 6-8 | Heavy load | 2-3 minutes |
Weighted Pull-ups | Machine/Bodyweight | 5 | 5-7 | Add weight if possible | 2-3 minutes |
Military Press | Dumbbells | 5 | 6-8 | Heavy load | 2 minutes |
Dumbbell Row | Dumbbells | 5 | 6-8 | Heavy load | 2 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Diamond Push-ups | Bodyweight | 4 | 8-12 | Bodyweight | No rest |
A2 | TRX Tricep Press | TRX | 4 | 10-12 | Bodyweight | 2 minutes |
B1 | Dumbbell Pullovers | Dumbbells | 4 | 10-12 | Moderate weight | No rest |
B2 | Pike Push-ups | Bodyweight | 4 | 8-10 | Bodyweight | 2 minutes |
Day 2: Lower Body Mastery
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Front Squat | Dumbbells | 5 | 6-8 | Heavy load | 2-3 minutes |
Sumo Deadlift | Dumbbells | 5 | 6-8 | Heavy load | 2-3 minutes |
Single Leg RDL | Dumbbells | 5 | 6 each leg | Moderate-heavy | 2 minutes |
Weighted Hip Thrust | Dumbbell | 5 | 8-10 | Heavy load | 2 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Pistol Squats | Bodyweight | 4 | 5 each leg | Bodyweight | No rest |
A2 | Jump Lunges | Bodyweight | 4 | 12 total | Bodyweight | 2 minutes |
B1 | Kettlebell Swings | Kettlebell | 4 | 25-30 | Heavy weight | No rest |
B2 | Single Leg Calf Raise | Bodyweight | 4 | 15 each leg | Bodyweight | 2 minutes |
Day 3: Full Body Challenge
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Thrusters | Dumbbells | 5 | 8-10 | Moderate-heavy | 2-3 minutes |
Man Makers | Dumbbells | 5 | 6-8 | Moderate weight | 2-3 minutes |
TRX Pistol Squat | TRX | 5 | 6 each leg | Bodyweight | 2 minutes |
Renegade Rows | Dumbbells | 5 | 8-10 | Moderate weight | 2 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Burpee Box Step-ups | Bodyweight | 4 | 10 total | Bodyweight | No rest |
A2 | Plank Jacks | Bodyweight | 4 | 20 total | Bodyweight | 2 minutes |
B1 | Kettlebell Turkish Get-up | Kettlebell | 4 | 3 each side | Light-moderate | No rest |
B2 | Bear Crawl | Bodyweight | 4 | 20 steps | Bodyweight | 2 minutes |
How to Use the 12reps App for Maximum Success
The 12reps app is your secret weapon for success with this program. Here’s how to make the most of it:
- Build Your Routine: Navigate to “Build Your Routine” in the app and input all the exercises from each phase. The app has a comprehensive exercise library with video demonstrations.
- Track Your Progress: Log your weights, sets, and reps after each workout. The app will track your progress over time, showing you how much stronger you’re getting.
- Use the Stopwatch: The built-in stopwatch is perfect for timing your rest periods. Proper rest is essential for achieving strength gains and promoting fat loss.
- Follow the Videos: If you’re unsure about proper form, watch the exercise videos in the app. Good form is more important than heavy weight.
- Stay Consistent: The app helps you stay on track with your workouts and reminds you when it’s time to train.
This 12-week program is more than just a workout routine; it’s a transformation journey. You’ll start as someone who might feel intimidated by the gym, and you’ll finish as a confident, strong woman who knows her way around the weight room. You’ll build lean muscle, lose fat, and most importantly, you’ll develop a mindset of strength that will carry over into every area of your life.
Remember, the journey isn’t always easy, but it’s always worth it. There will be days when you don’t feel like working out, when the weights feel heavy, or when progress seems slow. But trust the process, stay consistent, and use the 12reps app to guide you every step of the way.
Your future strong, confident self is waiting for you. All you have to do is take the first step. Download the 12reps app today and start your 7-day free trial. Your transformation starts now.
References
[1] Harvard Health Publishing. (2024, January 16). Strength training builds more than muscles. Harvard Health. https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles
[2] Aubrey, A. (2024, March 11). Women who do strength training live longer. How much is enough? NPR. https://www.npr.org/sections/health-shots/2024/03/11/1236791784/strength-resistance-weight-training-longevity-aging-heart-disease
