Program Description
hourglass physique with emphasis on glutes for the girlies <3
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJun 30, 2024 06:36
- Last EditedOct 14, 2024 04:48
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
3
Hack Squat
3
8-10 reps
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
5
Glute Kickback (Cable)
4
12-15 reps
6
Hip Abductor (Machine)
3
12-15 reps
7
Hyperextension
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
3
Hack Squat
3
8-10 reps
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
5
Glute Kickback (Cable)
4
12-15 reps
6
Hip Abductor (Machine)
3
12-15 reps
7
Hyperextension
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
3
Hack Squat
3
8-10 reps
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
5
Glute Kickback (Cable)
4
12-15 reps
6
Hip Abductor (Machine)
3
12-15 reps
7
Hyperextension
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
3
Hack Squat
3
8-10 reps
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
5
Glute Kickback (Cable)
4
12-15 reps
6
Hip Abductor (Machine)
3
12-15 reps
7
Hyperextension
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
3
Hack Squat
3
8-10 reps
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
5
Glute Kickback (Cable)
4
12-15 reps
6
Hip Abductor (Machine)
3
12-15 reps
7
Hyperextension
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
3
Hack Squat
3
8-10 reps
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
5
Glute Kickback (Cable)
4
12-15 reps
6
Hip Abductor (Machine)
3
12-15 reps
7
Hyperextension
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
3
Hack Squat
3
8-10 reps
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
5
Glute Kickback (Cable)
4
12-15 reps
6
Hip Abductor (Machine)
3
12-15 reps
7
Hyperextension
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
3
Hack Squat
3
8-10 reps
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
5
Glute Kickback (Cable)
4
12-15 reps
6
Hip Abductor (Machine)
3
12-15 reps
7
Hyperextension
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
2
Seated Row (Cable)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
10-12 reps
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
5
Face Pull
3
12-15 reps
6
Hanging Leg Raise
3
15-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
2
Seated Row (Cable)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
10-12 reps
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
5
Face Pull
3
12-15 reps
6
Hanging Leg Raise
3
15-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
2
Seated Row (Cable)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
10-12 reps
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
5
Face Pull
3
12-15 reps
6
Hanging Leg Raise
3
15-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
2
Seated Row (Cable)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
10-12 reps
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
5
Face Pull
3
12-15 reps
6
Hanging Leg Raise
3
15-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
2
Seated Row (Cable)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
10-12 reps
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
5
Face Pull
3
12-15 reps
6
Hanging Leg Raise
3
15-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
2
Seated Row (Cable)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
10-12 reps
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
5
Face Pull
3
12-15 reps
6
Hanging Leg Raise
3
15-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
2
Seated Row (Cable)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
10-12 reps
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
5
Face Pull
3
12-15 reps
6
Hanging Leg Raise
3
15-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
2
Seated Row (Cable)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
10-12 reps
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
5
Face Pull
3
12-15 reps
6
Hanging Leg Raise
3
15-30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Kas Glute Bridge
3
12-15 reps
3
Single Leg Press
4
8 reps
4
Calf Raise (Leg Press)
3
12-15 reps
5
Leg Curl
3
12-15 reps
6
Hyperextension
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Kas Glute Bridge
3
12-15 reps
3
Single Leg Press
4
8 reps
4
Calf Raise (Leg Press)
3
12-15 reps
5
Leg Curl
3
12-15 reps
6
Hyperextension
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Kas Glute Bridge
3
12-15 reps
3
Single Leg Press
4
8 reps
4
Calf Raise (Leg Press)
3
12-15 reps
5
Leg Curl
3
12-15 reps
6
Hyperextension
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Kas Glute Bridge
3
12-15 reps
3
Single Leg Press
4
8 reps
4
Calf Raise (Leg Press)
3
12-15 reps
5
Leg Curl
3
12-15 reps
6
Hyperextension
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Kas Glute Bridge
3
12-15 reps
3
Single Leg Press
4
8 reps
4
Calf Raise (Leg Press)
3
12-15 reps
5
Leg Curl
3
12-15 reps
6
Hyperextension
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Kas Glute Bridge
3
12-15 reps
3
Single Leg Press
4
8 reps
4
Calf Raise (Leg Press)
3
12-15 reps
5
Leg Curl
3
12-15 reps
6
Hyperextension
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Kas Glute Bridge
3
12-15 reps
3
Single Leg Press
4
8 reps
4
Calf Raise (Leg Press)
3
12-15 reps
5
Leg Curl
3
12-15 reps
6
Hyperextension
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Kas Glute Bridge
3
12-15 reps
3
Single Leg Press
4
8 reps
4
Calf Raise (Leg Press)
3
12-15 reps
5
Leg Curl
3
12-15 reps
6
Hyperextension
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
2
Reverse Plank
2
1 mins
3
Superman
2
0.5 mins
4
Russian Twist (Dumbbell)
2
14 reps
5
Suitcase Carry
2
1 mins
6
Hanging Leg Raise
2
15-30 reps
7
Abs Crunch (Machine)
2
12-15 reps
8
StairMaster
1
10 mins
9
Incline Walk
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
2
Reverse Plank
2
1 mins
3
Superman
2
0.5 mins
4
Russian Twist (Dumbbell)
2
14 reps
5
Suitcase Carry
2
1 mins
6
Hanging Leg Raise
2
15-30 reps
7
Abs Crunch (Machine)
2
12-15 reps
8
StairMaster
1
10 mins
9
Incline Walk
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
2
Reverse Plank
2
1 mins
3
Superman
2
0.5 mins
4
Russian Twist (Dumbbell)
2
14 reps
5
Suitcase Carry
2
1 mins
6
Hanging Leg Raise
2
15-30 reps
7
Abs Crunch (Machine)
2
12-15 reps
8
StairMaster
1
10 mins
9
Incline Walk
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
2
Reverse Plank
2
1 mins
3
Superman
2
0.5 mins
4
Russian Twist (Dumbbell)
2
14 reps
5
Suitcase Carry
2
1 mins
6
Hanging Leg Raise
2
15-30 reps
7
Abs Crunch (Machine)
2
12-15 reps
8
StairMaster
1
10 mins
9
Incline Walk
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
2
Reverse Plank
2
1 mins
3
Superman
2
0.5 mins
4
Russian Twist (Dumbbell)
2
14 reps
5
Suitcase Carry
2
1 mins
6
Hanging Leg Raise
2
15-30 reps
7
Abs Crunch (Machine)
2
12-15 reps
8
StairMaster
1
10 mins
9
Incline Walk
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
2
Reverse Plank
2
1 mins
3
Superman
2
0.5 mins
4
Russian Twist (Dumbbell)
2
14 reps
5
Suitcase Carry
2
1 mins
6
Hanging Leg Raise
2
15-30 reps
7
Abs Crunch (Machine)
2
12-15 reps
8
StairMaster
1
10 mins
9
Incline Walk
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
2
Reverse Plank
2
1 mins
3
Superman
2
0.5 mins
4
Russian Twist (Dumbbell)
2
14 reps
5
Suitcase Carry
2
1 mins
6
Hanging Leg Raise
2
15-30 reps
7
Abs Crunch (Machine)
2
12-15 reps
8
StairMaster
1
10 mins
9
Incline Walk
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
2
Reverse Plank
2
1 mins
3
Superman
2
0.5 mins
4
Russian Twist (Dumbbell)
2
14 reps
5
Suitcase Carry
2
1 mins
6
Hanging Leg Raise
2
15-30 reps
7
Abs Crunch (Machine)
2
12-15 reps
8
StairMaster
1
10 mins
9
Incline Walk
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
3
Hack Squat
3
8-10 reps
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
5
Glute Kickback (Cable)
4
12-15 reps
6
Hip Abductor (Machine)
3
12-15 reps
7
Hyperextension
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
3
Hack Squat
3
8-10 reps
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
5
Glute Kickback (Cable)
4
12-15 reps
6
Hip Abductor (Machine)
3
12-15 reps
7
Hyperextension
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
3
Hack Squat
3
8-10 reps
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
5
Glute Kickback (Cable)
4
12-15 reps
6
Hip Abductor (Machine)
3
12-15 reps
7
Hyperextension
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
3
Hack Squat
3
8-10 reps
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
5
Glute Kickback (Cable)
4
12-15 reps
6
Hip Abductor (Machine)
3
12-15 reps
7
Hyperextension
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
3
Hack Squat
3
8-10 reps
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
5
Glute Kickback (Cable)
4
12-15 reps
6
Hip Abductor (Machine)
3
12-15 reps
7
Hyperextension
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
3
Hack Squat
3
8-10 reps
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
5
Glute Kickback (Cable)
4
12-15 reps
6
Hip Abductor (Machine)
3
12-15 reps
7
Hyperextension
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
3
Hack Squat
3
8-10 reps
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
5
Glute Kickback (Cable)
4
12-15 reps
6
Hip Abductor (Machine)
3
12-15 reps
7
Hyperextension
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
3
Hack Squat
3
8-10 reps
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
5
Glute Kickback (Cable)
4
12-15 reps
6
Hip Abductor (Machine)
3
12-15 reps
7
Hyperextension
3
12-15 reps
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Barbell)3 Sets
10-12 Reps
2
Romanian Deadlift (Dumbbell)3 Sets
8-10 Reps
3
Hack Squat3 Sets
8-10 Reps
4
Bulgarian Split Squat (Dumbbell)4 Sets
10 Reps
5
Glute Kickback (Cable)4 Sets
12-15 Reps
6
Hip Abductor (Machine)3 Sets
12-15 Reps
7
Hyperextension3 Sets
12-15 Reps
Day 2
1
Wide Grip Lat Pulldown3 Sets
8-10 Reps
2
Seated Row (Cable)3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
4
Seated Shoulder Press (Dumbbell)3 Sets
10-12 Reps
5
Face Pull3 Sets
12-15 Reps
6
Hanging Leg Raise3 Sets
15-30 Reps
Day 3
1
Bulgarian Split Squat (Dumbbell)4 Sets
8 Reps
2
Kas Glute Bridge3 Sets
12-15 Reps
3
Single Leg Press4 Sets
8 Reps
4
Calf Raise (Leg Press)3 Sets
12-15 Reps
5
Leg Curl3 Sets
12-15 Reps
6
Hyperextension3 Sets
12-15 Reps
Day 5
1
Hip Thrust (Barbell)3 Sets
10-12 Reps
2
Romanian Deadlift (Dumbbell)3 Sets
8-10 Reps
3
Hack Squat3 Sets
8-10 Reps
4
Bulgarian Split Squat (Dumbbell)4 Sets
10 Reps
5
Glute Kickback (Cable)4 Sets
12-15 Reps
6
Hip Abductor (Machine)3 Sets
12-15 Reps
7
Hyperextension3 Sets
12-15 Reps
Day 4
1
Plank2 Sets
1 mins
2
Reverse Plank2 Sets
1 mins
3
Superman2 Sets
0.5 mins
4
Russian Twist (Dumbbell)2 Sets
14 Reps
5
Suitcase Carry2 Sets
1 mins
6
Hanging Leg Raise2 Sets
15-30 Reps
7
Abs Crunch (Machine)2 Sets
12-15 Reps
8
StairMaster1 Set
10 mins
9
Incline Walk1 Set
10 mins