Glutes and hamstrings get the extra frequency — that's where the shape comes from. Upper body stays lighter, twice a week. Rest lands on Thursday and Sunday.
Training a muscle group at least twice a week with real volume behind it is what the hypertrophy research points to for actually growing it — so the lower body gets three days here, since that's where the shape comes from.
Every lift sits in a 6–15 rep range with weight that's genuinely challenging — heavier compounds (squats, hip thrusts, deadlifts) around 6–10, isolation work (kickbacks, curls, raises) around 10–15. Light weight, endless reps does far less for shape than this does.
The bulk worry is mostly unfounded, too — women run on a fraction of the testosterone men do, so this kind of training builds the curve, not size that looks out of place.