Program Description
Bodybuilding glute focused female 4x a week program
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedAug 08, 2024 07:26
- Last EditedOct 30, 2024 12:05
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 7
2
Lunge (Dumbbell)
3
RPE 7
3
Hip Extension
3
RPE 7
4
Lat Pulldown
3
RPE 7
5
Overhead Press (Machine)
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 7.5
2
Lunge (Dumbbell)
3
RPE 7.5
3
Hip Extension
3
RPE 7.5
4
Lat Pulldown
3
RPE 7.5
5
Overhead Press (Machine)
2
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 8
2
Lunge (Dumbbell)
3
RPE 8
3
Hip Extension
3
RPE 8
4
Lat Pulldown
3
RPE 8
5
Overhead Press (Machine)
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 8
2
Lunge (Dumbbell)
3
RPE 8
3
Hip Extension
3
RPE 8
4
Lat Pulldown
3
RPE 8
5
Overhead Press (Machine)
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 8
2
Lunge (Dumbbell)
4
RPE 8
3
Hip Extension
3
RPE 8
4
Lat Pulldown
3
RPE 8
5
Overhead Press (Machine)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 9
2
Lunge (Dumbbell)
3
RPE 9
3
Hip Extension
3
RPE 9
4
Lat Pulldown
3
RPE 9
5
Overhead Press (Machine)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 10
2
Lunge (Dumbbell)
3
RPE 10
3
Hip Extension
3
RPE 10
4
Lat Pulldown
3
RPE 10
5
Overhead Press (Machine)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Lunge (Dumbbell)
2
3
Hip Extension
2
4
Lat Pulldown
2
5
Overhead Press (Machine)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 7
2
Calf Raise (Leg Press)
2
RPE 8
3
Seated Row (Cable)
3
RPE 7
4
Incline Bench Press (Barbell)
2
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 7.5
2
Calf Raise (Leg Press)
2
RPE 8
3
Seated Row (Cable)
3
RPE 7.5
4
Incline Bench Press (Barbell)
2
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 8
2
Calf Raise (Leg Press)
2
RPE 8
3
Seated Row (Cable)
3
RPE 8
4
Incline Bench Press (Barbell)
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 8
2
Calf Raise (Leg Press)
2
RPE 8
3
Seated Row (Cable)
3
RPE 8
4
Incline Bench Press (Barbell)
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
RPE 8
2
Calf Raise (Leg Press)
3
RPE 8
3
Seated Row (Cable)
3
RPE 8
4
Incline Bench Press (Barbell)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 9
2
Calf Raise (Leg Press)
3
RPE 9
3
Seated Row (Cable)
3
RPE 9
4
Incline Bench Press (Barbell)
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 10
2
Calf Raise (Leg Press)
3
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Incline Bench Press (Barbell)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
2
Calf Raise (Leg Press)
2
3
Seated Row (Cable)
2
4
Incline Bench Press (Barbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 7
2
Glute Bridge (Barbell)
3
RPE 7
3
Leg Curl
3
RPE 7
4
Pull-Up (Assisted)
3
RPE 7
5
Upright Row (Cable)
2
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 7.5
2
Glute Bridge (Barbell)
3
RPE 7.5
3
Leg Curl
3
RPE 7.5
4
Pull-Up (Assisted)
3
RPE 7.5
5
Upright Row (Cable)
2
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 8
2
Glute Bridge (Barbell)
3
RPE 8
3
Leg Curl
3
RPE 8
4
Pull-Up (Assisted)
3
RPE 8
5
Upright Row (Cable)
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 8
2
Glute Bridge (Barbell)
3
RPE 8
3
Leg Curl
3
RPE 8
4
Pull-Up (Assisted)
3
RPE 8
5
Upright Row (Cable)
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
RPE 8
2
Glute Bridge (Barbell)
3
RPE 8
3
Leg Curl
3
RPE 8
4
Pull-Up (Assisted)
3
RPE 8
5
Upright Row (Cable)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 9
2
Glute Bridge (Barbell)
3
RPE 9
3
Leg Curl
3
RPE 9
4
Pull-Up (Assisted)
3
RPE 9
5
Upright Row (Cable)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 10
2
Glute Bridge (Barbell)
3
RPE 10
3
Leg Curl
3
RPE 10
4
Pull-Up (Assisted)
3
RPE 10
5
Upright Row (Cable)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
2
Glute Bridge (Barbell)
2
3
Leg Curl
2
4
Pull-Up (Assisted)
2
5
Upright Row (Cable)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 7
2
Hip Extension
3
RPE 7
3
Calf Raise (Leg Press)
2
RPE 7.5
4
Seated Row (Cable)
3
RPE 7
5
Incline Bench Press (Dumbbell)
2
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 7.5
2
Hip Extension
3
RPE 7.5
3
Calf Raise (Leg Press)
2
RPE 8
4
Seated Row (Cable)
3
RPE 7.5
5
Incline Bench Press (Dumbbell)
2
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 8
2
Hip Extension
3
RPE 8
3
Calf Raise (Leg Press)
2
RPE 8
4
Seated Row (Cable)
3
RPE 8
5
Incline Bench Press (Dumbbell)
2
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 8
2
Hip Extension
3
RPE 8
3
Calf Raise (Leg Press)
2
RPE 8
4
Seated Row (Cable)
3
RPE 8
5
Incline Bench Press (Dumbbell)
2
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
RPE 8
2
Hip Extension
3
RPE 8
3
Calf Raise (Leg Press)
3
RPE 8
4
Seated Row (Cable)
3
RPE 8
5
Incline Bench Press (Dumbbell)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 9
2
Hip Extension
3
RPE 9
3
Calf Raise (Leg Press)
3
RPE 9
4
Seated Row (Cable)
3
RPE 9
5
Incline Bench Press (Dumbbell)
2
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 10
2
Hip Extension
3
RPE 10
3
Calf Raise (Leg Press)
3
RPE 10
4
Seated Row (Cable)
3
RPE 10
5
Incline Bench Press (Dumbbell)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
Hip Extension
2
3
Calf Raise (Leg Press)
2
4
Seated Row (Cable)
2
5
Incline Bench Press (Dumbbell)
2
Week 1
1 / 8 Weeks
Day 1
1
Romanian Deadlift (Barbell)3 Sets
@7
2
Lunge (Dumbbell)3 Sets
@7
3
Hip Extension3 Sets
@7
4
Lat Pulldown3 Sets
@7
5
Overhead Press (Machine)2 Sets
@7
Day 2
1
Leg Press (45 Degrees)3 Sets
@7
2
Calf Raise (Leg Press)2 Sets
@8
3
Seated Row (Cable)3 Sets
@7
4
Incline Bench Press (Barbell)2 Sets
@7.5
Day 3
1
Lunge (Dumbbell)3 Sets
@7
2
Glute Bridge (Barbell)3 Sets
@7
3
Leg Curl3 Sets
@7
4
Pull-Up (Assisted)3 Sets
@7
5
Upright Row (Cable)2 Sets
@7.5
Day 4
1
High Bar Squat (Barbell)3 Sets
@7
2
Hip Extension3 Sets
@7
3
Calf Raise (Leg Press)2 Sets
@7.5
4
Seated Row (Cable)3 Sets
@7
5
Incline Bench Press (Dumbbell)2 Sets
@7.5