The Training Method
3-1-1

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.

250,000+Women Trained
4.9 ★App Rating
12 WeeksProgram
#1Training Split
$74.97 $39.97
Join The 3-1-1 Method
What You Get

Everything You Need to Transform.

3

Lower Body Strength Days

Three glute-focused lifting sessions per week with progressive overload built in — so every session is harder than the last.

1

Upper Body Conditioning

One dedicated upper body day to tone without bulking and accelerate fat loss — never cutting into lower body recovery.

1

Core + Cardio Day

One core and cardio session to tighten your waist, define your abs, and keep your metabolism elevated.

Your Weekly Schedule
MonStrength
TueStrength
WedUpper Body
ThuStrength
FriCore + Cardio
SatRest
SunRest
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Start The 3-1-1 Method.

3-1-1 Method
MOST POPULAR

3-1-1 Method Program

This is for you if...
  • You want to grow your glutes and lose fat at the same time
  • You need a structured plan — not random workouts
  • You train at home OR the gym
  • You've plateaued and need a program that actually progresses
  • You're ready to commit to 12 weeks and finish
  • Full 12-week training program
  • Home + gym versions included
  • Video demos for every exercise
  • Progressive overload built in every week
  • Core + cardio plan included
  • Macro calculator access
  • Accountability community
  • 16 weeks of app access
📱Access your full program anytime inside the DNF App — available on iOS & Android. Your 16-week access starts the day you join.
💡 Personal training costs $80–$150/session. This gives you 12 weeks of structured programming for $74.97.
Regular: $74.97
$39.97
★★★★★ 4.9 · 2,400+ members
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Client Results

Real Results. Every Round.

Client Reviews

What Members Are Saying.

4.9
★★★★★
2,400+ verified members
Got Questions?

Frequently Asked Questions

A proven training split: 3 lower body strength days, 1 upper body conditioning day, and 1 core + cardio day — with 2 rest days per week.

Yes — both home and gym versions are included. For home you'll need dumbbells, glute bands, a bench or sturdy chair, and a mat.

Absolutely. Every workout has scalable progressions whether you're brand new or have been lifting for years.

You get 16 weeks of access inside the DNF app after purchase.

Yes — available in all countries on iOS and Android.

Email us at hello@darihananova.com

Your Results Start With The Plan You Follow.

Stop guessing. Stop restarting. The 3-1-1 Method gives you a structure that works.

$74.97 $39.97
Join The 3-1-1 Method