All Programs
At Your Own Pace
Every Program. One Membership.
Six programs. Six different goals. All fully unlocked the moment you join — train on your schedule, your way.
6Programs Included
250K+Women Trained
4.9App Rating
$0Extra Per Program
Browse by Goal
Find Your Program.
Every program below is different — different structure, different goal, different feel. Read through and pick the one that sounds like you.
Best Seller
3-1-1 Method Program
The most structured program in the library — built around a repeating weekly split that adds progressive overload automatically.
Three glute-focused strength days, one upper body and core day, one core and conditioning day — every single week, on repeat. The 3-1-1 Method works because consistency beats variety. You master the same movement patterns, add weight over time, and actually see what progressive overload does to your body over 12 weeks. This is not a random workout program. It's a system.
Fan Favourite
Slim Thick Program
Lose fat, build your glutes, and tighten your waist — all at the same time, in 28 days. The most complete transformation program in the library.
This is the program people come back to again and again. The Slim Thick split alternates lower body days heavy on glute and hamstring work with upper body and abs days that build the shoulder-to-waist ratio everyone wants. 3 lower body days, 2 upper body days per week — it's intense, it's targeted, and it shows. Both home and gym versions are included so you never have to skip a session.
Home Friendly
Minimal Equipment Program
The gym is optional. The results aren't. A full 12-week program designed to work with whatever you have — a set of bands, some dumbbells, and floor space.
Built specifically for women who don't have — or don't want — a gym. This isn't a watered-down version of a gym program. It's engineered from the ground up for home training, using resistance bands and dumbbells to hit every muscle with proper tension and progression. Hotels, apartments, small spaces — it doesn't matter. You'll build real strength and real shape without ever needing a barbell.
Most Popular
GGG — Glute Growth Guide
This is the single most targeted glute program in the DNF library. Every session, every exercise, every rep is chosen for one reason — maximum glute development.
If you want bigger, rounder, more defined glutes and you're willing to train hard for 12 weeks to get them — this is your program. The GGG is built around progressive overload principles with high-frequency lower body work. You'll hit glutes from every angle — hip hinge patterns, abduction movements, quad-dominant squats, and isolation finishers — across 5 sessions per week. Intermediate to advanced only. This program demands commitment, but it delivers results that nothing else in the library can match.
New
Busy + Building Program
Designed for the woman who doesn't have time to train 5 days a week — but refuses to stop making progress. Three to four sessions, 30 to 45 minutes each.
This program is a completely different philosophy from the rest of the library. Instead of high-frequency splits, it uses full-body sessions with smart exercise selection to hit every muscle group in every session. Less time in the gym, more recovery, same results. Each workout is short enough to fit into a lunch break but structured enough that you'll feel it the next day. Gym or home — both versions included. No excuses, no marathons, just showing up 3 or 4 times a week and getting it done.
For Moms
Transfor-Mom Program
The only program in the library built specifically around the reality of being a mom. Short sessions, flexible scheduling, real results.
Every other program in this library assumes you can predict when you'll train. The Transfor-Mom Program doesn't. It's built around the fact that nap time ends early, school pickup runs late, and dinner doesn't cook itself. Sessions are 30 to 60 minutes and structured so you can stop and restart without losing the workout. The programming still hits glutes, builds upper body strength, and works your core — it just does it in a way that fits real mom life. Home and gym versions both included. No childcare required.
Side by Side
Not sure which one? Compare them.
Every program is different. Here's the quick version.
| Program | Length | Days/Wk | Session | Level | Goal | Gym? |
|---|---|---|---|---|---|---|
| 3-1-1 Method | 12 Weeks | 5 | 45–75 min | Intermediate+ | Glutes + Strength | Home or Gym |
| Slim Thick | 28 Days | 5 | 45–75 min | All Levels | Fat Loss + Glutes | Home or Gym |
| Minimal Equipment | 12 Weeks | 3–4 | 45–60 min | Beginner+ | Overall Shape | Home Only |
| GGG Glute Growth | 12 Weeks | 5 | 45–75 min | Advanced | Max Glute Size | Home or Gym |
| Busy + Building | 8 Weeks | 3–4 | 30–45 min | All Levels | Efficiency | Home or Gym |
| Transfor-Mom | 12 Weeks | 3 | 30–60 min | All Levels | Full Body | Home or Gym |
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