Darihana Nova
Hi, I'm Darihana

I built the training I couldn't find.

I spent years doing programs that were written for men and relabelled for women — endless cardio, shrinking portions, and a body that never changed shape no matter how hard I worked.

So I built my own. Glute-led, structured around a week you can actually repeat, with a home version for the days the gym isn't happening. It worked on me first, then on a few friends, then on a few hundred thousand women.

You don't need more willpower. You need a plan that was written for your body and a week that fits your life.

Sculpt. Strengthen. Soften.
250,000+ Women trained
4.9 App rating
12+ Programs written
How to train with me See my method
sculpt · strengthen · soften — 250,000+ women transformed — home + gym versions of everything — video demo for every exercise — beginner to advanced — sculpt · strengthen · soften — 250,000+ women transformed — home + gym versions of everything — video demo for every exercise — beginner to advanced —
My method

The 3-1-1.

Three lower body days, one upper body day, one core and cardio day. The same week, repeated with intent. Most of your effort goes where you want the change — and just enough goes everywhere else to keep you balanced.

One 3-1-1 week 5 training days
45–70 min per session Home + gym versions All levels
3

Lower body days

Glute-focused training that builds shape, lift and real strength. This is where most of your week goes, and where the change shows up first.

1

Upper body day

Enough to tone and define your shoulders, back and arms — built to keep your upper frame lean rather than add bulk to it.

1

Core and cardio day

The finishing layer. Tightens the waist and adds conditioning without eating into your recovery for the next lower body day.

Where the program is up to
Phase 1 Available now

The 3-1-1 Method

Twelve weeks that build the base and teach you the split. This is where everyone starts.

How to get it
Phase 2 Coming soon

The 3-1-1 Method

The next twelve weeks — heavier loading and new movement patterns, picking up where Phase 1 ends.

You're on the list. You'll hear the moment it's ready.
Train with me

Three ways to join.

Buy one program and own it forever, or open the whole library on a monthly plan. Same training, same app, same me — just a different way in.

Most popular
1
One-time purchase

Buy a program

Pick the program that matches your goal, pay once, and work through it at your own pace. Start with the 3-1-1 if you're not sure.

$47 one-time
  • ✓Yours to keep, no subscription
  • ✓Video demo for every exercise
  • ✓Home + gym version of every workout
  • ✓Scalable progressions for all levels
  • ✓16 weeks of access on the DNF App
Get the 3-1-1 Method
Instant access on the DNF App
Best ifYou want to do a program at your own pace.
2
Monthly membership

All-access app

Open the whole library. Every program I've written, new workouts each month, and anything I release while you're a member.

$24.97 /month
Less than half the price of one program.
  • ✓Every program and guide included
  • ✓New workouts added every month
  • ✓New releases included as they drop
  • ✓Progress and lift tracking
  • ✓250,000+ member community
  • ✓Cancel anytime after 2 months
Start my membership
2-month minimum, then cancel in one tap
Best ifYou want to switch things up as your goals change.
3
Seasonal, 28 days

Join the challenge

A challenge with a real start date, a private group going at the same time as you, and prizes for the best transformations. Runs a few times a year.

$167 one-time
  • ✓A start date, with everyone beginning together
  • ✓Weekly check-ins
  • ✓24/7 private community
  • ✓Cash prizes for the best transformations
  • ✓Home + gym versions included
Join the challenge
Enrollment opens a few times a year
Best ifYou do your best work with a deadline and people watching.
Still deciding?
Feature Buy a program All-access app The challenge
What you get One program, start to finish Every program I've written 28 days, one round
How you pay Once Monthly, cancel after 2 months Once per round
How long you keep it 16 weeks of app access As long as you're a member The 28 days it runs
New releases Bought separately Included as they drop Not included
Best if You know what you want and want to own it You want to switch as your goals change You need a deadline and a group
Screen 2
Screen 1
Inside the app

Wherever you train, it's all in one place.

Both ways in land in the same app. Your workout for the day, a demo for every exercise, and a record of what you lifted last time — so you never open the app wondering what to do.

Today's workout, ready

Open the app and the session is already there — sets, reps, rest and the order to do them in.

A demo for every exercise

Short video for each movement so you're never guessing at form from a written cue.

Home and gym versions

Swap between them any day. Travelling, gym closed, or just not feeling it — the session still works.

Your lifts, remembered

Log what you lifted and the app shows it next time, so progressive overload actually happens.

Built-in rest timer

Starts when you finish a set. No stopwatch, no scrolling your phone between rounds.

250,000+ women alongside you

A community training the same programs, on the same days, at every level.

4.9 on the App Store
Download on iOS Get it on Android
Not open yet

6 WEEKS TO A BETTER YOU

Six weeks with a start date, weekly check-ins, meal plans, a private group of women doing it at the same time as you, and cash prizes for the best transformations. Doors aren't open yet — the waitlist gets in first with a discount code.

Doors open in
00Days
00Hours
00Mins
00Secs
  • 6weeks, with everyone starting on the same date.
  • $500cash prize for the best transformation.
  • 24/7community and accountability while it runs

Get first access

I'll email you the moment the date is set, before it goes public.

Waitlist members get the early-bird price

No spam. Unsubscribe anytime.

Don't want to wait? Start training today ›
Member results

250,000+ women can't be wrong.

Rosmarlin
★★★★★

This challenge was amazing. Being part of a group of strong, encouraging women kept me motivated and accountable and was honestly super fun to just be a part of. Thank you so much for the recognition.

— Rosmarlin · Challenge Member
Jomayra
★★★★★

The program was great; exercises increased in difficulty as I got stronger. I'm currently going for round two, and I'm blown away by how much stronger I am today than when I began the program. You truly changed my life and my way of seeing exercise as important as breathing.

— Jomayra · Challenge Member
Tehya
★★★★★

I loved this challenge!! I'm debating on doing it again or trying the next. Either way, I see so many changes in just these last 28 days and I'm feeling so good about my progress, and everyone is saying they can tell I'm working out.

— Tehya · Challenge Member
Sebrina
★★★★★

It put me on the right path to healing my relationship with food. Understanding that you can eat full balanced meals and meet your goals. Having the support of the community is really what got me through each week, knowing that I wasn't doing it alone.

— Sebrina · Challenge Member
Elieth
★★★★★

My experience was amazing. I love how it changed my body and regulated my period. My inflammation was practically gone, the way my body shaped was impressive, and I can't wait to do another challenge.

— Elieth · Challenge Member
Luisa
★★★★★

I lost 13 pounds since my starting weight of 148 lbs. My sports bras even fit me loose. I feel like myself again and I have regained my confidence. Seeing these photos side by side makes me emotional, but with happy tears.

— Luisa · Challenge Member
How to join
Everything else I've built

Other programs.

Different structures for different lives. All of them are included with the app, or you can buy any one on its own.

Most Popular

GGG — Glute Growth Guide

12 Weeks 5 Days/Week Gym + Home 45-75 Min
Best forIntermediate to advanced lifters

Twelve weeks built on progressive overload to maximize glute size, shape, and strength.

$47.00 one-time
Learn more about this program ›
Minimal Equipment

The Minimal Fit Method

12 Weeks 5 Workouts/Week 2 Phases Dumbbells + Bands
Best forTraining at home with the basics

Twelve weeks, two phases, dumbbells and bands only. The gym stays optional.

$47.00 one-time
Learn more about this program ›
Time-Efficient

Busy + Building Program

8 Weeks 3-4 Days/Week 30-45 Min Home + Gym
Best forBusy schedules and limited time

Eight weeks of full body training for the woman who is busy but still showing up.

$47.00 one-time
Learn more about this program ›
Fat Loss Focused

Slim Thick Method

8 Weeks Home + Gym All Levels 45-60 Min
Best forShape and definition in 8 weeks

Eight weeks designed to build your glutes, slim your waist, and tone your upper body.

$47.00 one-time
Learn more about this program ›
For Moms

Transfor-Mom Program

12 Weeks Home + Gym 30-60 Min Built for Moms
Best forMoms rebuilding strength around real life

Short, effective sessions that fit into real mom life.

$24.97 one-time
Learn more about this program
Good to know

Questions, answered

Which way in should I pick?

If you know what you're after and want to own it, buy the program. If you'd rather have everything and switch as your goals change, take the app. You can start with one program and move to the app later — nothing is wasted.

Do I need a gym?

No. Every workout comes in a home version and a gym version, so you can train wherever you are with whatever you have.

I'm a total beginner. Is this for me?

Yes. Every workout includes scalable progressions and form cues, so it meets you where you are and grows with you. Most women in the app started exactly where you are.

Will I get bulky?

No. The 3-1-1 split is built to grow and shape your glutes and lower body while keeping your upper frame lean and toned.

When is the next challenge?

There's no date yet. Join the waitlist and you'll hear before it goes public, with the early-bird price. Starting now doesn't lock you out of it later.

How do I access everything?

Everything lives in the DNF App — daily workouts, video demos and progress tracking, on iOS and Android.

Let's get started.

Pick the way in that fits your life. I'll handle the plan.

How to join Challenge waitlist