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Big Glutes Save Lives
by Enric
1292 athletes joined
4.5
(2 ratings)
Program Description
Are you a woman who wants to join the gym but doesn’t know what to do? Or has recently joined but is having trouble figuring out the ideal program? This 10-week workout program, originally designed for my girlfriend, is perfect for anyone looking to improve their overall fitness and specifically target glute development. Suitable for beginner to novice gym-goers, it only requires 60 minutes per session and utilizes full-gym equipment. The plan spans three days a week, focusing on upper and lower body with a strong emphasis on back and glute muscles. Progression: Each week alternates between adding 2 reps per set and increasing weights by 5-10%, ensuring a balanced progression of strength and endurance over 10 weeks. Progress only if your form is on point. This will help you in the long run. Alternative exercises: Swap exercises freely as long as the replacement exercise still hits the muscle of the original one. Hope my girlfriend will continue going to the gym after this program.
Program Overview
Level
Novice, Beginner
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Jan 06, 2024 01:35
Last Edited
Jun 15, 2024 06:18
down_app
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Dumbbell)
4 Sets
8-10 Reps
2
Standing Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
3
Lat Pulldown
4 Sets
8-10 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
8-10 Reps
5
Plank
3 Sets
0.5 mins
6
Side Plank
3 Sets
0.5 mins
7
Russian Twist (Dumbbell)
3 Sets
15 Reps
Day 3
1
Hip Thrust (Barbell)
4 Sets
8-10 Reps
2
Hack Squat
4 Sets
8-10 Reps
3
Lunge (Dumbbell)
4 Sets
8-10 Reps
4
Back Extension
4 Sets
8-10 Reps
5
Chest Press (Machine)
4 Sets
8-10 Reps
6A
Tricep Extension (Cable)
4 Sets
8-10 Reps
6B
Lateral Raise (Cable)
4 Sets
8-10 Reps
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
2
Leg Press
4 Sets
8-10 Reps
3
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
4
Hip Abductor (Machine)
4 Sets
8-10 Reps
5A
Lying Leg Curl
4 Sets
8-10 Reps
5B
Seated Calf Raise
4 Sets
10-12 Reps
Day 2
1
Bench Press (Dumbbell)
4 Sets
10-12 Reps
2
Standing Shoulder Press (Dumbbell)
4 Sets
10-12 Reps
3
Lat Pulldown
4 Sets
10-12 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-12 Reps
5
Plank
3 Sets
0.5 mins
6
Side Plank
3 Sets
0.5 mins
7
Russian Twist (Dumbbell)
3 Sets
15 Reps
Day 3
1
Hip Thrust (Barbell)
4 Sets
10-12 Reps
2
Hack Squat
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
4 Sets
10-12 Reps
4
Back Extension
4 Sets
10-12 Reps
5
Chest Press (Machine)
4 Sets
10-12 Reps
6A
Tricep Extension (Cable)
4 Sets
10-12 Reps
6B
Lateral Raise (Cable)
4 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Leg Press
4 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
4 Sets
10-12 Reps
4
Hip Abductor (Machine)
4 Sets
10-12 Reps
5A
Lying Leg Curl
4 Sets
10-12 Reps
5B
Seated Calf Raise
4 Sets
10-12 Reps
Day 2
1
Bench Press (Dumbbell)
4 Sets
8-10 Reps
2
Standing Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
3
Lat Pulldown
4 Sets
8-10 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
8-10 Reps
5
Plank
3 Sets
0.5 mins
6
Side Plank
3 Sets
0.5 mins
7
Russian Twist (Dumbbell)
3 Sets
15 Reps
Day 3
1
Hip Thrust (Barbell)
4 Sets
8-10 Reps
2
Hack Squat
4 Sets
8-10 Reps
3
Lunge (Dumbbell)
4 Sets
8-10 Reps
4
Back Extension
4 Sets
8-10 Reps
5
Chest Press (Machine)
4 Sets
8-10 Reps
6A
Tricep Extension (Cable)
4 Sets
8-10 Reps
6B
Lateral Raise (Cable)
4 Sets
8-10 Reps
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
2
Leg Press
4 Sets
8-10 Reps
3
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
4
Hip Abductor (Machine)
4 Sets
8-10 Reps
5A
Lying Leg Curl
4 Sets
8-10 Reps
5B
Seated Calf Raise
4 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Leg Press
4 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
4 Sets
10-12 Reps
4
Hip Abductor (Machine)
4 Sets
10-12 Reps
5A
Lying Leg Curl
4 Sets
10-12 Reps
5B
Seated Calf Raise
4 Sets
10-12 Reps
Day 2
1
Bench Press (Dumbbell)
4 Sets
10-12 Reps
2
Standing Shoulder Press (Dumbbell)
4 Sets
10-12 Reps
3
Lat Pulldown
4 Sets
10-12 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-12 Reps
5
Plank
3 Sets
0.5 mins
6
Side Plank
3 Sets
0.5 mins
7
Russian Twist (Dumbbell)
3 Sets
15 Reps
Day 3
1
Hip Thrust (Barbell)
4 Sets
10-12 Reps
2
Hack Squat
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
4 Sets
10-12 Reps
4
Back Extension
4 Sets
10-12 Reps
5
Chest Press (Machine)
4 Sets
10-12 Reps
6A
Tricep Extension (Cable)
4 Sets
10-12 Reps
6B
Lateral Raise (Cable)
4 Sets
10-12 Reps
Day 2
1
Bench Press (Dumbbell)
4 Sets
8-10 Reps
2
Standing Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
3
Lat Pulldown
4 Sets
8-10 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
8-10 Reps
5
Plank
3 Sets
0.5 mins
6
Side Plank
3 Sets
0.5 mins
7
Russian Twist (Dumbbell)
3 Sets
15 Reps
Day 3
1
Hip Thrust (Barbell)
4 Sets
8-10 Reps
2
Hack Squat
4 Sets
8-10 Reps
3
Lunge (Dumbbell)
4 Sets
8-10 Reps
4
Back Extension
4 Sets
8-10 Reps
5
Chest Press (Machine)
4 Sets
8-10 Reps
6A
Tricep Extension (Cable)
4 Sets
8-10 Reps
6B
Lateral Raise (Cable)
4 Sets
8-10 Reps
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
2
Leg Press
4 Sets
8-10 Reps
3
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
4
Hip Abductor (Machine)
4 Sets
8-10 Reps
5A
Lying Leg Curl
4 Sets
8-10 Reps
5B
Seated Calf Raise
4 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Leg Press
4 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
4 Sets
10-12 Reps
4
Hip Abductor (Machine)
4 Sets
10-12 Reps
5A
Lying Leg Curl
4 Sets
10-12 Reps
5B
Seated Calf Raise
4 Sets
10-12 Reps
Day 2
1
Bench Press (Dumbbell)
4 Sets
10-12 Reps
2
Standing Shoulder Press (Dumbbell)
4 Sets
10-12 Reps
3
Lat Pulldown
4 Sets
10-12 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-12 Reps
5
Plank
3 Sets
0.5 mins
6
Side Plank
3 Sets
0.5 mins
7
Russian Twist (Dumbbell)
3 Sets
15 Reps
Day 3
1
Hip Thrust (Barbell)
4 Sets
10-12 Reps
2
Hack Squat
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
4 Sets
10-12 Reps
4
Back Extension
4 Sets
10-12 Reps
5
Chest Press (Machine)
4 Sets
10-12 Reps
6A
Tricep Extension (Cable)
4 Sets
10-12 Reps
6B
Lateral Raise (Cable)
4 Sets
10-12 Reps
Day 2
1
Bench Press (Dumbbell)
4 Sets
8-10 Reps
2
Standing Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
3
Lat Pulldown
4 Sets
8-10 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
8-10 Reps
5
Plank
3 Sets
0.5 mins
6
Side Plank
3 Sets
0.5 mins
7
Russian Twist (Dumbbell)
3 Sets
15 Reps
Day 3
1
Hip Thrust (Barbell)
4 Sets
8-10 Reps
2
Hack Squat
4 Sets
8-10 Reps
3
Lunge (Dumbbell)
4 Sets
8-10 Reps
4
Back Extension
4 Sets
8-10 Reps
5
Chest Press (Machine)
4 Sets
8-10 Reps
6A
Tricep Extension (Cable)
4 Sets
8-10 Reps
6B
Lateral Raise (Cable)
4 Sets
8-10 Reps
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
2
Leg Press
4 Sets
8-10 Reps
3
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
4
Hip Abductor (Machine)
4 Sets
8-10 Reps
5A
Lying Leg Curl
4 Sets
8-10 Reps
5B
Seated Calf Raise
4 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Leg Press
4 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
4 Sets
10-12 Reps
4
Hip Abductor (Machine)
4 Sets
10-12 Reps
5A
Lying Leg Curl
4 Sets
10-12 Reps
5B
Seated Calf Raise
4 Sets
10-12 Reps
Day 2
1
Bench Press (Dumbbell)
4 Sets
10-12 Reps
2
Standing Shoulder Press (Dumbbell)
4 Sets
10-12 Reps
3
Lat Pulldown
4 Sets
10-12 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-12 Reps
5
Plank
3 Sets
0.5 mins
6
Side Plank
3 Sets
0.5 mins
7
Russian Twist (Dumbbell)
3 Sets
15 Reps
Day 3
1
Hip Thrust (Barbell)
4 Sets
10-12 Reps
2
Hack Squat
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
4 Sets
10-12 Reps
4
Back Extension
4 Sets
10-12 Reps
5
Chest Press (Machine)
4 Sets
10-12 Reps
6A
Tricep Extension (Cable)
4 Sets
10-12 Reps
6B
Lateral Raise (Cable)
4 Sets
10-12 Reps
Day 2
1
Bench Press (Dumbbell)
4 Sets
8-10 Reps
2
Standing Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
3
Lat Pulldown
4 Sets
8-10 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
8-10 Reps
5
Plank
3 Sets
0.5 mins
6
Side Plank
3 Sets
0.5 mins
7
Russian Twist (Dumbbell)
3 Sets
15 Reps
Day 3
1
Hip Thrust (Barbell)
4 Sets
8-10 Reps
2
Hack Squat
4 Sets
8-10 Reps
3
Lunge (Dumbbell)
4 Sets
8-10 Reps
4
Back Extension
4 Sets
8-10 Reps
5
Chest Press (Machine)
4 Sets
8-10 Reps
6A
Tricep Extension (Cable)
4 Sets
8-10 Reps
6B
Lateral Raise (Cable)
4 Sets
8-10 Reps
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
2
Leg Press
4 Sets
8-10 Reps
3
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
4
Hip Abductor (Machine)
4 Sets
8-10 Reps
5A
Lying Leg Curl
4 Sets
8-10 Reps
5B
Seated Calf Raise
4 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Leg Press
4 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
4 Sets
10-12 Reps
4
Hip Abductor (Machine)
4 Sets
10-12 Reps
5A
Lying Leg Curl
4 Sets
10-12 Reps
5B
Seated Calf Raise
4 Sets
10-12 Reps
Day 2
1
Bench Press (Dumbbell)
4 Sets
10-12 Reps
2
Standing Shoulder Press (Dumbbell)
4 Sets
10-12 Reps
3
Lat Pulldown
4 Sets
10-12 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-12 Reps
5
Plank
3 Sets
0.5 mins
6
Side Plank
3 Sets
0.5 mins
7
Russian Twist (Dumbbell)
3 Sets
15 Reps
Day 3
1
Hip Thrust (Barbell)
4 Sets
10-12 Reps
2
Hack Squat
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
4 Sets
10-12 Reps
4
Back Extension
4 Sets
10-12 Reps
5
Chest Press (Machine)
4 Sets
10-12 Reps
6A
Tricep Extension (Cable)
4 Sets
10-12 Reps
6B
Lateral Raise (Cable)
4 Sets
10-12 Reps
What People Are Saying(2 ratings)
Only ratings with written feedback are displayed here.
4.50/ 5
Hang VuAge 28, Woman
4 months ago
0 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
I have recently started going to the gym and been looking for a program that suits my goal. Then I saw this program which is designed for woman to target mainly glutes exercises however it also strengthens my upper body part. I’m very happy with this program so far as I can see improvements with my glutes.