The 3-1-1 Method $57.00$28.49
Join the 3-1-1 Method
The 3-1-1 Method $57.00 $28.49 Sale
The Signature Program

The 3-1-1 Method

Sculpt. Strengthen. Soften.

Transform your body with a proven structure designed specifically for women who want to grow their glutes, sculpt their lower body, and soften their upper frame — without overtraining or losing their curves.

12-Week ProgramHome + GymAll Levels16-Week App Access
Join the 3-1-1 Method

Instant access on the DNF App · Beginner to advanced

Sculpt · Strengthen · Soften— Glute-centered training— Progressive overload— Home + gym versions— Time-efficient sessions— Science-driven split— All fitness levels— 16 weeks of app access— Sculpt · Strengthen · Soften— Glute-centered training— Progressive overload— Home + gym versions— Time-efficient sessions— Science-driven split— All fitness levels— 16 weeks of app access—
The method

Why it works: 3 · 1 · 1

A strategic weekly split that prioritizes glute growth, recovery, and balanced aesthetics. Every session has a job.

3
Lower Body Days

Focused on glute development — building shape, lift, and strength.

+
1
Upper Body Day

Conditioning that tones and defines — without bulking.

+
1
Core + Cardio Day

Tighten and define — the finishing layer on your results.

Every workout is intentional — no wasted effort, just real results.

Join the 3-1-1 Method
Why join

Built to grow your glutes — and your confidence.

Sculpt. Strengthen. Soften. Here is everything the 3-1-1 Method gives you.

Join the 3-1-1 Method
The offer

One method. A full lower-body transformation.

  • ✓12-week structured 3-1-1 training split
  • ✓Home + gym versions of every workout
  • ✓Scalable progressions & form cues for all levels
  • ✓Clear reps, sets & rest — zero guesswork
  • ✓16 weeks of access on the DNF App
$57.00 $28.49 one-time
Limited-time sale

One-time payment · Access on the DNF App for 16 weeks.

Good to know

Questions, answered.

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

Yes. Each workout includes scalable progressions and form cues, so it meets you at your level and grows with you.

It's a 12-week structured plan, and you keep access on the DNF App for 16 weeks so you have room to repeat or catch up.

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.

Everything lives in the DNF App — video demos, your daily workouts, and progress tracking, all in one place.

Your curves are waiting.

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

Join the 3-1-1 Method