4 day body Recomp Glute builder

Ashley V.

Transform your physique with the 4-Day Body Recomp Glute Builder, a focused 4-week program designed to sculpt and strengthen your glutes while enhancing overall body composition. This program combines targeted resistance training and strategic recovery days, ensuring you maximize muscle growth and fat loss. With four sessions each week, you'll engage in a variety of exercises that challenge your strength and endurance. Get ready to build a powerful backside and redefine your fitness journey!

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Week 1

Week 2

Week 3

Week 4

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Back Extension (Weighted)

Reverse Abs Crunch (Bodyweight)

Glute Growth (Heavy)

Lat Pulldown

Seated Row (Cable)

Single Arm Row (Dumbbell)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Barbell)

Pull-Up (Assisted)

Cable Crunch

Dead Bug

 BACK + TRICEPS (Waist Taper +

Goblet squat or Barbell Squat or squat machine

Goblet Squat

Bulgarian Split Squat (Dumbbell)

Step-Up (Weighted)

Hip Abduction (Band)

Sumo Squat

Hanging Knee Raise

Plank

GLUTES + LOWER ABS FOCUS

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Tricep Dip (Bodyweight)

Hammer Curl (Dumbbell)

Pallof Press

Side Plank

SHOULDERS + ARMS + CORE TIGHTE

1 reviews for 4 day body Recomp Glute builder

Ashley V.