Program Description
**Strong Glutes, Happy Back** is a transformative 6-week program designed to build strength and stability in your glutes and lower back. With 18 workouts spread across the program, you'll engage in targeted exercises like Hip Thrusts, Romanian Deadlifts, and Bulgarian Split Squats, all aimed at enhancing your posterior chain. This program not only focuses on muscle growth but also incorporates functional movements to improve your overall performance and reduce injury risk. Get ready to feel stronger, more stable, and ready to conquer your fitness goals!
Program Overview
- LevelNovice
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedOct 15, 2025 06:19
- Last EditedNov 21, 2025 08:26
Summary
Transform your physique and enhance your overall strength with the "Strong Glutes, Happy Back" program! Over six weeks, this targeted regimen focuses on building powerful glutes and a resilient back through three dedicated sessions each week. Featuring a blend of dumbbell exercises like Hip Thrusts and Romanian Deadlifts, along with bodyweight movements, you'll engage key muscle groups while improving functional strength. Perfect for lifters looking to elevate their training, this program is designed to help you achieve a balanced and strong lower body, ensuring you feel great both in and out of the gym.
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.9%
Hamstrings
12.6%
Abs
12.2%
Upper Back
11%
Quadriceps
8.2%
Lower Back
8.2%
Lats
7.6%
Chest
4.4%
Triceps
3%
Biceps
3%
Abductors
2.7%
Stretching
2.7%
Front Delts
2.7%
Rear Delts
2.1%
Forearms
1.1%
Adductors
0.7%
