Program Description
This 5-day bottom-heavy training program is designed to prioritize glute projection and lower-body dominance while preserving upper-body balance and recovery. The week is built around three strategically sequenced leg days—two projection-focused sessions that emphasize long-stance unilateral work, controlled tempos, and deep hip extension to drive rearward glute growth, and one “missing-pieces” day that strengthens hamstrings, adductors, abductors, and structural support so the projection work can progress without breakdown. Upper-body push and pull days are intentionally restrained, focusing on posture, shoulder framing, and maintenance-level volume so systemic fatigue and caloric resources are reserved for leg development. Progression is governed by reps, tempo, and positional control before load, ensuring growth occurs through shape-specific tension rather than lateral spread, making this program ideal for lifters seeking visible glute depth, improved side-profile aesthetics, and sustainable progression toward heavier body-weight goals.
Program Overview
- LevelAdvanced, Intermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJan 05, 2026 11:02
- Last EditedJan 07, 2026 08:57
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.6%
Hamstrings
14.6%
Quadriceps
9.3%
Front Delts
6.5%
Upper Back
6.5%
Abs
6.5%
Triceps
6.2%
Biceps
4.6%
Chest
4.3%
Middle Delts
4.3%
Lats
4.3%
Rear Delts
3.7%
Adductors
3.7%
Lower Back
3.4%
Abductors
3.4%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Glute Kickback (Cable)
3
12-18 reps
-
4
Hip Adductor (Machine)
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Glute Kickback (Cable)
3
12-18 reps
-
4
Hip Adductor (Machine)
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Glute Kickback (Cable)
3
12-18 reps
-
4
Hip Adductor (Machine)
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Glute Kickback (Cable)
3
12-18 reps
-
4
Hip Adductor (Machine)
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Glute Kickback (Cable)
3
12-18 reps
-
4
Hip Adductor (Machine)
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Glute Kickback (Cable)
3
12-18 reps
-
4
Hip Adductor (Machine)
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Glute Kickback (Cable)
3
12-18 reps
-
4
Hip Adductor (Machine)
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Glute Kickback (Cable)
3
12-18 reps
-
4
Hip Adductor (Machine)
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Glute Kickback (Cable)
3
12-18 reps
-
4
Hip Adductor (Machine)
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Glute Kickback (Cable)
3
12-18 reps
-
4
Hip Adductor (Machine)
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Glute Kickback (Cable)
3
12-18 reps
-
4
Hip Adductor (Machine)
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Glute Kickback (Cable)
3
12-18 reps
-
4
Hip Adductor (Machine)
3
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
2
Leg Press
3
10-15 reps
-
3
Hip Abductor (Machine)
4
15-20 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
2
Leg Press
3
10-15 reps
-
3
Hip Abductor (Machine)
4
15-20 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
2
Leg Press
3
10-15 reps
-
3
Hip Abductor (Machine)
4
15-20 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
2
Leg Press
3
10-15 reps
-
3
Hip Abductor (Machine)
4
15-20 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
2
Leg Press
3
10-15 reps
-
3
Hip Abductor (Machine)
4
15-20 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
2
Leg Press
3
10-15 reps
-
3
Hip Abductor (Machine)
4
15-20 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
2
Leg Press
3
10-15 reps
-
3
Hip Abductor (Machine)
4
15-20 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
2
Leg Press
3
10-15 reps
-
3
Hip Abductor (Machine)
4
15-20 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
2
Leg Press
3
10-15 reps
-
3
Hip Abductor (Machine)
4
15-20 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
2
Leg Press
3
10-15 reps
-
3
Hip Abductor (Machine)
4
15-20 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
2
Leg Press
3
10-15 reps
-
3
Hip Abductor (Machine)
4
15-20 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
2
Leg Press
3
10-15 reps
-
3
Hip Abductor (Machine)
4
15-20 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Rear Delt Fly (Machine)
4
15-20 reps
-
4
Abs Crunch (Machine)
3
8-12 reps
-
5
Incline Bicep Curl (Dumbless)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Rear Delt Fly (Machine)
4
15-20 reps
-
4
Abs Crunch (Machine)
3
8-12 reps
-
5
Incline Bicep Curl (Dumbless)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Rear Delt Fly (Machine)
4
15-20 reps
-
4
Abs Crunch (Machine)
3
8-12 reps
-
5
Incline Bicep Curl (Dumbless)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Rear Delt Fly (Machine)
4
15-20 reps
-
4
Abs Crunch (Machine)
3
8-12 reps
-
5
Incline Bicep Curl (Dumbless)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Rear Delt Fly (Machine)
4
15-20 reps
-
4
Abs Crunch (Machine)
3
8-12 reps
-
5
Incline Bicep Curl (Dumbless)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Rear Delt Fly (Machine)
4
15-20 reps
-
4
Abs Crunch (Machine)
3
8-12 reps
-
5
Incline Bicep Curl (Dumbless)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Rear Delt Fly (Machine)
4
15-20 reps
-
4
Abs Crunch (Machine)
3
8-12 reps
-
5
Incline Bicep Curl (Dumbless)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Rear Delt Fly (Machine)
4
15-20 reps
-
4
Abs Crunch (Machine)
3
8-12 reps
-
5
Incline Bicep Curl (Dumbless)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Rear Delt Fly (Machine)
4
15-20 reps
-
4
Abs Crunch (Machine)
3
8-12 reps
-
5
Incline Bicep Curl (Dumbless)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Rear Delt Fly (Machine)
4
15-20 reps
-
4
Abs Crunch (Machine)
3
8-12 reps
-
5
Incline Bicep Curl (Dumbless)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Rear Delt Fly (Machine)
4
15-20 reps
-
4
Abs Crunch (Machine)
3
8-12 reps
-
5
Incline Bicep Curl (Dumbless)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Rear Delt Fly (Machine)
4
15-20 reps
-
4
Abs Crunch (Machine)
3
8-12 reps
-
5
Incline Bicep Curl (Dumbless)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
12-15 reps
-
3
Pull Through (Cable)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
15-20 reps
-
5
Glute Kickback (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
12-15 reps
-
3
Pull Through (Cable)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
15-20 reps
-
5
Glute Kickback (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
12-15 reps
-
3
Pull Through (Cable)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
15-20 reps
-
5
Glute Kickback (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
12-15 reps
-
3
Pull Through (Cable)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
15-20 reps
-
5
Glute Kickback (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
12-15 reps
-
3
Pull Through (Cable)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
15-20 reps
-
5
Glute Kickback (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
12-15 reps
-
3
Pull Through (Cable)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
15-20 reps
-
5
Glute Kickback (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
12-15 reps
-
3
Pull Through (Cable)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
15-20 reps
-
5
Glute Kickback (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
12-15 reps
-
3
Pull Through (Cable)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
15-20 reps
-
5
Glute Kickback (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
12-15 reps
-
3
Pull Through (Cable)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
15-20 reps
-
5
Glute Kickback (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
12-15 reps
-
3
Pull Through (Cable)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
15-20 reps
-
5
Glute Kickback (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
12-15 reps
-
3
Pull Through (Cable)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
15-20 reps
-
5
Glute Kickback (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
12-15 reps
-
3
Pull Through (Cable)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
15-20 reps
-
5
Glute Kickback (Cable)
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 2
1
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
-
2
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)4 Sets
12-20 Reps
-
4
Chest Fly (Cable)3 Sets
12-15 Reps
-
5
Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
Day 4
1
Dumbbell Row4 Sets
8-12 Reps
-
2
Lat Pulldown3 Sets
10-14 Reps
-
3
Rear Delt Fly (Machine)4 Sets
15-20 Reps
-
4
Abs Crunch (Machine)3 Sets
8-12 Reps
-
5
Incline Bicep Curl (Dumbless)4 Sets
AMRAP
-
Day 1
1
Bulgarian Split Squat (Dumbbell)4 Sets
8-12 Reps
-
2
Hip Thrust (Barbell)4 Sets
8-12 Reps
-
3
Glute Kickback (Cable)3 Sets
12-18 Reps
-
4
Hip Adductor (Machine)3 Sets
12-16 Reps
-
Day 3
1
Romanian Deadlift (Dumbbell)4 Sets
6-10 Reps
-
2
Leg Press3 Sets
10-15 Reps
-
3
Hip Abductor (Machine)4 Sets
15-20 Reps
-
4
Lying Leg Curl3 Sets
10-15 Reps
-
Day 5
1
Step-Up (Weighted)4 Sets
8-12 Reps
-
2
Hip Thrust (Barbell)3 Sets
12-15 Reps
-
3
Pull Through (Cable)3 Sets
12-15 Reps
-
4
Hip Adductor (Machine)3 Sets
15-20 Reps
-
5
Glute Kickback (Cable)2 Sets
AMRAP
-