Please provide a 3 day resistance training workout plan for women, with a lower body workout and upper body workout

Here's a 3-day resistance training workout plan for women, incorporating both lower and upper body exercises based on principles discussed by experts on the Huberman Lab:

Day 1: Lower Body Focus

• Warm-Up: 10-15 minutes of dynamic stretches (leg swings, hip circles)
• Exercise 1: Squats - 3 sets of 8-12 reps
• Exercise 2: Deadlifts - 3 sets of 8-12 reps
• Exercise 3: Leg Press - 3 sets of 8-12 reps
• Exercise 4: Hamstring Curls - 3 sets of 12-15 reps
• Exercise 5: Calf Raises - 3 sets of 15-20 reps
• Cool Down: 5-10 minutes of static stretching focusing on legs

Day 2: Upper Body Focus

• Warm-Up: 10-15 minutes of dynamic stretches (arm circles, shoulder stretches)
• Exercise 1: Bench Press - 3 sets of 8-12 reps
• Exercise 2: Bent Over Rows - 3 sets of 8-12 reps
• Exercise 3: Shoulder Press - 3 sets of 8-12 reps
• Exercise 4: Bicep Curls - 3 sets of 12-15 reps
• Exercise 5: Tricep Dips - 3 sets of 12-15 reps
• Cool Down: 5-10 minutes of static stretching focusing on arms and shoulders

Day 3: Full Body & Core Focus

• Warm-Up: 10-15 minutes of whole-body dynamic stretches
• Exercise 1: Deadlifts - 3 sets of 6-8 reps (focus on form and strength)
• Exercise 2: Pull-Ups or Lat Pulldowns - 3 sets of 8-12 reps
• Exercise 3: Lunges - 3 sets of 12-15 reps per leg
• Exercise 4: Plank - 3 sets of 60 seconds
• Exercise 5: Russian Twists - 3 sets of 20 reps (10 each side)
• Cool Down: 5-10 minutes of static stretching focusing on full body

Key Principles:

• Short but Intense: Focus on high-intensity workouts within 45-60 minutes to avoid excessive fatigue and optimize recovery 1 2.
• Flexibility & Adaptation: Adapt your workout schedule as needed, but ensure all muscle groups receive attention each week 2.
• Warm-Up & Cool Down: Include a proper warm-up and cool-down to prevent injury and aid recovery 3 4.
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    1

    Efficient Resistance Training

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    2

    Flexible Fitness Schedule

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    3

    Resistance Training Insights

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    4

    Optimizing Workout Schedules

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This plan ensures balanced development of both upper and lower body muscles while allowing adequate rest and recovery. Always listen to your body and adjust intensity as needed.