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U/L (glute & back focus) ( week 1-4)

by Alexander G.
3 athletes joined

Program Description

Upper/Lower program focused building glutes as well as improving pullup and dip strength

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 26, 2026 02:38
  • Last Edited
    Feb 26, 2026 03:19
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.9%
Hamstrings
8.1%
Lats
7.4%
Upper Back
7.4%
Biceps
7.4%
Triceps
7.4%
Quadriceps
7.4%
Abductors
6.9%
Front Delts
5.5%
Abs
5.3%
Lower Back
4.8%
Chest
3.7%
Middle Delts
3.7%
Adductors
3.7%
Calves
3.7%
Rear Delts
1.8%
Forearms
1.8%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4-10 reps
RPE 10
2
Back Extension
3
AMRAP
RPE 10
3
Hip Abductor (Machine)
3
4-8 reps
RPE 10
4
Abs Crunch (Machine)
4
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4-8 reps
RPE 10
2
Dip (Assisted)
2
4-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Machine)
2
4-8 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4-10 reps
RPE 10
2
Back Extension
3
6-12 reps
RPE 10
3
Hip Abductor (Machine)
3
4-8 reps
RPE 10
4
Abs Crunch (Machine)
4
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4-8 reps
RPE 10
2
Dip (Assisted)
2
4-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Machine)
2
4-8 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4-8 reps
RPE 10
2
Dip (Assisted)
2
4-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Machine)
2
4-8 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
4-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Hip Abductor (Machine)
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4-8 reps
RPE 10
2
Dip (Assisted)
2
4-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Machine)
2
4-8 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
4-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Hip Abductor (Machine)
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
4-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Hip Abductor (Machine)
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4-8 reps
RPE 10
2
Dip (Assisted)
2
4-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
Bayesian Curl
2
4-8 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
4-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Hip Abductor (Machine)
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4-8 reps
RPE 10
2
Dip (Assisted)
2
4-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
Bayesian Curl
2
4-8 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4-8 reps
RPE 10
2
Dip (Assisted)
2
4-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
Bayesian Curl
2
4-8 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
4-10 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Leg Extension
2
4-10 reps
RPE 10
4
Hip Adductor (Machine)
2
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4-8 reps
RPE 10
2
Dip (Assisted)
2
4-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
Bayesian Curl
2
4-8 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
4-10 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Leg Extension
2
4-10 reps
RPE 10
4
Hip Adductor (Machine)
2
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
4-10 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Leg Extension
2
4-10 reps
RPE 10
4
Hip Adductor (Machine)
2
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
4-10 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Leg Extension
2
4-10 reps
RPE 10
4
Hip Adductor (Machine)
2
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
4-10 Reps
@10
2
Back Extension
3 Sets
AMRAP
@10
3
Hip Abductor (Machine)
3 Sets
4-8 Reps
@10
4
Abs Crunch (Machine)
4 Sets
6-15 Reps
@10
Day 2
1
Pull-Up (Assisted)
2 Sets
4-8 Reps
@10
2
Dip (Assisted)
2 Sets
4-8 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
4-8 Reps
@10
4
Lateral Raise (Cable)
2 Sets
4-8 Reps
@10
5
Preacher Curl (Machine)
2 Sets
4-8 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
4-8 Reps
@10
Day 3
1
Hip Thrust (Barbell)
2 Sets
4-10 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
4-10 Reps
@10
3
Leg Press
2 Sets
4-8 Reps
@10
4
Hip Abductor (Machine)
2 Sets
4-8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
4-8 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-20 Reps
@10
Day 4
1
Pull-Up (Assisted)
2 Sets
4-8 Reps
@10
2
Dip (Assisted)
2 Sets
4-8 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
4-8 Reps
@10
4
Lateral Raise (Cable)
2 Sets
4-8 Reps
@10
5
Bayesian Curl
2 Sets
4-8 Reps
@10
6
Skull Crusher (Dumbbell)
2 Sets
4-8 Reps
@10
Day 5
1
Hip Thrust (Barbell)
2 Sets
4-10 Reps
@10
2
Leg Press
2 Sets
4-8 Reps
@10
3
Leg Extension
2 Sets
4-10 Reps
@10
4
Hip Adductor (Machine)
2 Sets
4-8 Reps
@10
5
Hip Abductor (Machine)
2 Sets
4-8 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-20 Reps
@10