The 3-1-1 Method

The 3-1-1 Method

August 25, 2026
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Sculpt. Strengthen. Soften.

The 3-1-1 Method is the signature DNF program. Three lower body days, one upper body day, one core and cardio day. The split gives your glutes the frequency they need to grow while keeping your upper frame lean and your waist defined - without overtraining or losing your curves.

Program At A Glance

  • Length: 12 weeks

  • Schedule: 5 days per week

  • The split: 3 lower body, 1 upper body, 1 core + cardio

  • Setup: Home or gym

  • Level: Beginner to advanced

The Weekly Split

  1. 3 lower body days: Enough glute frequency to grow, spaced so you recover between them.

  2. 1 upper body day: Keeps your frame strong and toned without adding bulk up top.

  3. 1 core and cardio day: Tightens the waist and rounds out the week.

This Is For You If

  • You want glute growth without neglecting the rest of your body

  • You can train 5 days a week and want the split decided for you

  • You're worried about looking bulky and want your upper frame lean

  • You train at home some weeks and at the gym others

  • You're done guessing at reps, sets, and rest

What You Get

  • The full 12-week 3-1-1 split: Every session mapped out, start to finish.

  • Home and gym versions of every workout: Train wherever you are.

  • Scalable progressions and form cues: The plan meets you at your level and grows with you.

  • Clear reps, sets, and rest: Zero guesswork.

  • 16 weeks of access on the DNF App: Four extra weeks past the program itself.

Questions, Answered

  • Do I need a gym? No. Every workout comes in both a home and gym version, so you can train wherever you are.

  • I'm a total beginner - is this for me? Yes. Each workout includes scalable progressions and form cues, so it meets you at your level and grows with you.

  • Will I get bulky? No. The 3-1-1 split grows and shapes your glutes and lower body while keeping your upper frame lean and toned.

  • How do I access it? Everything lives in the DNF App - video demos, daily workouts, and progress tracking, all in one place.

Ready?

Twelve weeks of intentional training. Glutes lifted, legs sculpted, waist defined.

JOIN THE 3-1-1 METHOD →