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Bad Girls Glute Gains
by MeatHeadBarbie
13 athletes joined
Program Description
Intermediate strength training for women with a glute and delt focus
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Mar 17, 2024 07:37
Last Edited
Jun 24, 2024 08:51
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Week 1
1 / 12 Weeks
Day 1
1
Bike
1 Set
20 mins
2
Banded Glute Activation
3 Sets
20 Reps
3
Back Extension (Weighted)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@8.5
4
Hip Abductor (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@7
@8.5
5
Seated Hamstring Curl
4 Sets
10 Reps
@8.5
6
Banded Smith Machine Glute Bridges
4 Sets
12 Reps
@9
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
@7
8
Curtesy Step Up
4 Sets
10 Reps
@9.5
Day 3
1
Stair Stepper
1 Set
30 mins
2
Cable Crunch
4 Sets
15 Reps
3
Decline Crunch (Weighted)
4 Sets
15 Reps
4
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 2
1
1km Row
1 Set
20 mins
2
Pull-Up (Assisted)
4 Sets
12 Reps
3
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 4
1
Bike
1 Set
25 mins
2
Banded Glute Activation
1 Set
20 Reps
3
Back Extension (Weighted)
4 Sets
15 Reps
4
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Sumo Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Glute Kickback (Cable)
4 Sets
15 Reps
Day 5
1
1km Row
1 Set
20 mins
2
Dip (Assisted)
3 Sets
10 Reps
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Plank
3 Sets
1 mins
6
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Tricep Extension (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8
Russian Twist (Dumbbell)
4 Sets
12 Reps
Day 6
1
Jog
1 Set
20 mins
2
Banded Glute Activation
2 Sets
15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9.5
@9.5
@9.5
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8.5
@8.5
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 7
1
Bike
1 Set
45 mins
2
Plank
1 Set
1 mins
3
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 3
1
Stair Stepper
1 Set
30 mins
2
Cable Crunch
4 Sets
15 Reps
3
Decline Crunch (Weighted)
4 Sets
15 Reps
4
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 5
1
1km Row
1 Set
20 mins
2
Dip (Assisted)
3 Sets
10 Reps
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Plank
3 Sets
1 mins
6
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Tricep Extension (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8
Russian Twist (Dumbbell)
4 Sets
12 Reps
Day 7
1
Bike
1 Set
45 mins
2
Plank
1 Set
1 mins
3
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 6
1
Bike
1 Set
25 mins
2
Banded Glute Activation
1 Set
20 Reps
3
Back Extension (Weighted)
4 Sets
15 Reps
4
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Sumo Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Glute Kickback (Cable)
4 Sets
15 Reps
Day 1
1
Bike
1 Set
20 mins
2
Banded Glute Activation
3 Sets
20 Reps
3
Back Extension (Weighted)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@8.5
4
Hip Abductor (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@7
@8.5
5
Seated Hamstring Curl
4 Sets
10 Reps
@8.5
6
Banded Smith Machine Glute Bridges
4 Sets
12 Reps
@9
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
@7
8
Split Squat (Smith Machine)
4 Sets
10 Reps
Day 2
1
1km Row
1 Set
20 mins
2
Pull-Up (Assisted)
4 Sets
12 Reps
3
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Y Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
Day 4
1
Jog
1 Set
20 mins
2
Banded Glute Activation
2 Sets
15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9.5
@9.5
@9.5
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8.5
@8.5
5
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 1
1
Bike
1 Set
20 mins
2
Banded Glute Activation
3 Sets
20 Reps
3
Back Extension (Weighted)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@8.5
4
Hip Abductor (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@7
@8.5
5
Seated Hamstring Curl
4 Sets
10 Reps
@8.5
6
Banded Smith Machine Glute Bridges
4 Sets
12 Reps
@9
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
@7
8
Curtesy Step Up
4 Sets
10 Reps
@9.5
Day 2
1
1km Row
1 Set
20 mins
2
Pull-Up (Assisted)
4 Sets
12 Reps
3
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 3
1
Stair Stepper
1 Set
30 mins
2
Cable Crunch
4 Sets
15 Reps
3
Decline Crunch (Weighted)
4 Sets
15 Reps
4
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 4
1
Bike
1 Set
25 mins
2
Banded Glute Activation
1 Set
20 Reps
3
Back Extension (Weighted)
4 Sets
15 Reps
4
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Sumo Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Glute Kickback (Cable)
4 Sets
15 Reps
Day 5
1
1km Row
1 Set
20 mins
2
Dip (Assisted)
3 Sets
10 Reps
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Plank
3 Sets
1 mins
6
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Tricep Extension (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8
Russian Twist (Dumbbell)
4 Sets
12 Reps
Day 6
1
Jog
1 Set
20 mins
2
Banded Glute Activation
2 Sets
15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9.5
@9.5
@9.5
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8.5
@8.5
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 1
1
Bike
1 Set
20 mins
2
Banded Glute Activation
3 Sets
20 Reps
3
Back Extension (Weighted)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@8.5
4
Hip Abductor (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@7
@8.5
5
Seated Hamstring Curl
4 Sets
10 Reps
@8.5
6
Banded Smith Machine Glute Bridges
4 Sets
12 Reps
@9
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
@7
8
Split Squat (Smith Machine)
4 Sets
10 Reps
Day 2
1
1km Row
1 Set
20 mins
2
Pull-Up (Assisted)
4 Sets
12 Reps
3
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Y Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
Day 3
1
Stair Stepper
1 Set
30 mins
2
Cable Crunch
4 Sets
15 Reps
3
Decline Crunch (Weighted)
4 Sets
15 Reps
4
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 4
1
Jog
1 Set
20 mins
2
Banded Glute Activation
2 Sets
15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9.5
@9.5
@9.5
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8.5
@8.5
5
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 5
1
1km Row
1 Set
20 mins
2
Dip (Assisted)
3 Sets
10 Reps
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Plank
3 Sets
1 mins
6
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Tricep Extension (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8
Russian Twist (Dumbbell)
4 Sets
12 Reps
Day 6
1
Bike
1 Set
25 mins
2
Banded Glute Activation
1 Set
20 Reps
3
Back Extension (Weighted)
4 Sets
15 Reps
4
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Sumo Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Glute Kickback (Cable)
4 Sets
15 Reps
Day 7
1
Bike
1 Set
45 mins
2
Plank
1 Set
1 mins
3
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 1
1
Bike
1 Set
20 mins
2
Banded Glute Activation
3 Sets
20 Reps
3
Back Extension (Weighted)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@8.5
4
Hip Abductor (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@7
@8.5
5
Seated Hamstring Curl
4 Sets
10 Reps
@8.5
6
Banded Smith Machine Glute Bridges
4 Sets
12 Reps
@9
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
@7
8
Curtesy Step Up
4 Sets
10 Reps
@9.5
Day 2
1
1km Row
1 Set
20 mins
2
Pull-Up (Assisted)
4 Sets
12 Reps
3
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 3
1
Stair Stepper
1 Set
30 mins
2
Cable Crunch
4 Sets
15 Reps
3
Decline Crunch (Weighted)
4 Sets
15 Reps
4
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 4
1
Bike
1 Set
25 mins
2
Banded Glute Activation
1 Set
20 Reps
3
Back Extension (Weighted)
4 Sets
15 Reps
4
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Sumo Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Glute Kickback (Cable)
4 Sets
15 Reps
Day 5
1
1km Row
1 Set
20 mins
2
Dip (Assisted)
3 Sets
10 Reps
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Plank
3 Sets
1 mins
6
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Tricep Extension (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8
Russian Twist (Dumbbell)
4 Sets
12 Reps
Day 6
1
Jog
1 Set
20 mins
2
Banded Glute Activation
2 Sets
15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9.5
@9.5
@9.5
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8.5
@8.5
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 1
1
Bike
1 Set
20 mins
2
Banded Glute Activation
3 Sets
20 Reps
3
Back Extension (Weighted)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@8.5
4
Hip Abductor (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@7
@8.5
5
Seated Hamstring Curl
4 Sets
10 Reps
@8.5
6
Banded Smith Machine Glute Bridges
4 Sets
12 Reps
@9
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
@7
8
Split Squat (Smith Machine)
4 Sets
10 Reps
Day 2
1
1km Row
1 Set
20 mins
2
Pull-Up (Assisted)
4 Sets
12 Reps
3
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Y Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
Day 3
1
Stair Stepper
1 Set
30 mins
2
Cable Crunch
4 Sets
15 Reps
3
Decline Crunch (Weighted)
4 Sets
15 Reps
4
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 4
1
Jog
1 Set
20 mins
2
Banded Glute Activation
2 Sets
15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9.5
@9.5
@9.5
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8.5
@8.5
5
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 5
1
1km Row
1 Set
20 mins
2
Dip (Assisted)
3 Sets
10 Reps
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Plank
3 Sets
1 mins
6
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Tricep Extension (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8
Russian Twist (Dumbbell)
4 Sets
12 Reps
Day 6
1
Bike
1 Set
25 mins
2
Banded Glute Activation
1 Set
20 Reps
3
Back Extension (Weighted)
4 Sets
15 Reps
4
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Sumo Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Glute Kickback (Cable)
4 Sets
15 Reps
Day 7
1
Bike
1 Set
45 mins
2
Plank
1 Set
1 mins
3
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 1
1
Bike
1 Set
20 mins
2
Banded Glute Activation
3 Sets
20 Reps
3
Back Extension (Weighted)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@8.5
4
Hip Abductor (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@7
@8.5
5
Seated Hamstring Curl
4 Sets
10 Reps
@8.5
6
Banded Smith Machine Glute Bridges
4 Sets
12 Reps
@9
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
@7
8
Curtesy Step Up
4 Sets
10 Reps
@9.5
Day 2
1
1km Row
1 Set
20 mins
2
Pull-Up (Assisted)
4 Sets
12 Reps
3
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 3
1
Stair Stepper
1 Set
30 mins
2
Cable Crunch
4 Sets
15 Reps
3
Decline Crunch (Weighted)
4 Sets
15 Reps
4
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 4
1
Bike
1 Set
25 mins
2
Banded Glute Activation
1 Set
20 Reps
3
Back Extension (Weighted)
4 Sets
15 Reps
4
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Sumo Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Glute Kickback (Cable)
4 Sets
15 Reps
Day 5
1
1km Row
1 Set
20 mins
2
Dip (Assisted)
3 Sets
10 Reps
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Plank
3 Sets
1 mins
6
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Tricep Extension (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8
Russian Twist (Dumbbell)
4 Sets
12 Reps
Day 6
1
Jog
1 Set
20 mins
2
Banded Glute Activation
2 Sets
15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9.5
@9.5
@9.5
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8.5
@8.5
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 1
1
Bike
1 Set
20 mins
2
Banded Glute Activation
3 Sets
20 Reps
3
Back Extension (Weighted)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@8.5
4
Hip Abductor (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@7
@8.5
5
Seated Hamstring Curl
4 Sets
10 Reps
@8.5
6
Banded Smith Machine Glute Bridges
4 Sets
12 Reps
@9
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
@7
8
Split Squat (Smith Machine)
4 Sets
10 Reps
Day 2
1
1km Row
1 Set
20 mins
2
Pull-Up (Assisted)
4 Sets
12 Reps
3
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Y Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
Day 3
1
Stair Stepper
1 Set
30 mins
2
Cable Crunch
4 Sets
15 Reps
3
Decline Crunch (Weighted)
4 Sets
15 Reps
4
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 4
1
Jog
1 Set
20 mins
2
Banded Glute Activation
2 Sets
15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9.5
@9.5
@9.5
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8.5
@8.5
5
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 5
1
1km Row
1 Set
20 mins
2
Dip (Assisted)
3 Sets
10 Reps
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Plank
3 Sets
1 mins
6
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Tricep Extension (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8
Russian Twist (Dumbbell)
4 Sets
12 Reps
Day 6
1
Bike
1 Set
25 mins
2
Banded Glute Activation
1 Set
20 Reps
3
Back Extension (Weighted)
4 Sets
15 Reps
4
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Sumo Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Glute Kickback (Cable)
4 Sets
15 Reps
Day 7
1
Bike
1 Set
45 mins
2
Plank
1 Set
1 mins
3
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 1
1
Bike
1 Set
20 mins
2
Banded Glute Activation
3 Sets
20 Reps
3
Back Extension (Weighted)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@8.5
4
Hip Abductor (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@7
@8.5
5
Seated Hamstring Curl
4 Sets
10 Reps
@8.5
6
Banded Smith Machine Glute Bridges
4 Sets
12 Reps
@9
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
@7
8
Curtesy Step Up
4 Sets
10 Reps
@9.5
Day 2
1
1km Row
1 Set
20 mins
2
Pull-Up (Assisted)
4 Sets
12 Reps
3
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 3
1
Stair Stepper
1 Set
30 mins
2
Cable Crunch
4 Sets
15 Reps
3
Decline Crunch (Weighted)
4 Sets
15 Reps
4
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 4
1
Bike
1 Set
25 mins
2
Banded Glute Activation
1 Set
20 Reps
3
Back Extension (Weighted)
4 Sets
15 Reps
4
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Sumo Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Glute Kickback (Cable)
4 Sets
15 Reps
Day 5
1
1km Row
1 Set
20 mins
2
Dip (Assisted)
3 Sets
10 Reps
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Plank
3 Sets
1 mins
6
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Tricep Extension (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8
Russian Twist (Dumbbell)
4 Sets
12 Reps
Day 6
1
Jog
1 Set
20 mins
2
Banded Glute Activation
2 Sets
15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9.5
@9.5
@9.5
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8.5
@8.5
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 1
1
Bike
1 Set
20 mins
2
Banded Glute Activation
3 Sets
20 Reps
3
Back Extension (Weighted)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@8.5
4
Hip Abductor (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@7
@8.5
5
Seated Hamstring Curl
4 Sets
10 Reps
@8.5
6
Banded Smith Machine Glute Bridges
4 Sets
12 Reps
@9
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
@7
8
Split Squat (Smith Machine)
4 Sets
10 Reps
Day 2
1
1km Row
1 Set
20 mins
2
Pull-Up (Assisted)
4 Sets
12 Reps
3
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Y Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
Day 3
1
Stair Stepper
1 Set
30 mins
2
Cable Crunch
4 Sets
15 Reps
3
Decline Crunch (Weighted)
4 Sets
15 Reps
4
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 4
1
Jog
1 Set
20 mins
2
Banded Glute Activation
2 Sets
15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9.5
@9.5
@9.5
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8.5
@8.5
5
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 5
1
1km Row
1 Set
20 mins
2
Dip (Assisted)
3 Sets
10 Reps
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Plank
3 Sets
1 mins
6
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Tricep Extension (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8
Russian Twist (Dumbbell)
4 Sets
12 Reps
Day 6
1
Bike
1 Set
25 mins
2
Banded Glute Activation
1 Set
20 Reps
3
Back Extension (Weighted)
4 Sets
15 Reps
4
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Sumo Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Glute Kickback (Cable)
4 Sets
15 Reps
Day 7
1
Bike
1 Set
45 mins
2
Plank
1 Set
1 mins
3
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 1
1
Bike
1 Set
20 mins
2
Banded Glute Activation
3 Sets
20 Reps
3
Back Extension (Weighted)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@8.5
4
Hip Abductor (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@7
@8.5
5
Seated Hamstring Curl
4 Sets
10 Reps
@8.5
6
Banded Smith Machine Glute Bridges
4 Sets
12 Reps
@9
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
@7
8
Curtesy Step Up
4 Sets
10 Reps
@9.5
Day 2
1
1km Row
1 Set
20 mins
2
Pull-Up (Assisted)
4 Sets
12 Reps
3
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 3
1
Stair Stepper
1 Set
30 mins
2
Cable Crunch
4 Sets
15 Reps
3
Decline Crunch (Weighted)
4 Sets
15 Reps
4
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 4
1
Bike
1 Set
25 mins
2
Banded Glute Activation
1 Set
20 Reps
3
Back Extension (Weighted)
4 Sets
15 Reps
4
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Sumo Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Glute Kickback (Cable)
4 Sets
15 Reps
Day 5
1
1km Row
1 Set
20 mins
2
Dip (Assisted)
3 Sets
10 Reps
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Plank
3 Sets
1 mins
6
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Tricep Extension (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8
Russian Twist (Dumbbell)
4 Sets
12 Reps
Day 6
1
Jog
1 Set
20 mins
2
Banded Glute Activation
2 Sets
15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9.5
@9.5
@9.5
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8.5
@8.5
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 1
1
Bike
1 Set
20 mins
2
Banded Glute Activation
3 Sets
20 Reps
3
Back Extension (Weighted)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@8.5
4
Hip Abductor (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@7
@8.5
5
Seated Hamstring Curl
4 Sets
10 Reps
@8.5
6
Banded Smith Machine Glute Bridges
4 Sets
12 Reps
@9
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
@7
8
Split Squat (Smith Machine)
4 Sets
10 Reps
Day 2
1
1km Row
1 Set
20 mins
2
Pull-Up (Assisted)
4 Sets
12 Reps
3
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Y Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
Day 3
1
Stair Stepper
1 Set
30 mins
2
Cable Crunch
4 Sets
15 Reps
3
Decline Crunch (Weighted)
4 Sets
15 Reps
4
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 4
1
Jog
1 Set
20 mins
2
Banded Glute Activation
2 Sets
15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9.5
@9.5
@9.5
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8.5
@8.5
5
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
Day 5
1
1km Row
1 Set
20 mins
2
Dip (Assisted)
3 Sets
10 Reps
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Plank
3 Sets
1 mins
6
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Tricep Extension (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8
Russian Twist (Dumbbell)
4 Sets
12 Reps
Day 6
1
Bike
1 Set
25 mins
2
Banded Glute Activation
1 Set
20 Reps
3
Back Extension (Weighted)
4 Sets
15 Reps
4
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Sumo Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Glute Kickback (Cable)
4 Sets
15 Reps
Day 7
1
Bike
1 Set
45 mins
2
Plank
1 Set
1 mins
3
Russian Twist (Dumbbell)
4 Sets
15 Reps