logo
DAAMN - Glute focused - 5/week LULUL
by Jesper E.
10 athletes joined
Program Description
DAAMN is a a high volume glute focused program. A warning: Its not for the weak. Even tho it starts of slow it will quickly turn in to a brutal experience where you'r glutes is put through hell three times a week. It is a mix of heavy compund and isolation work. Both exercises that are focused on the stretched and the squeese are utilized for the best results. For the best results: Eat in a surplus + 200-400 cal a day. Eat enough protein! 1g/kg bodyweight Sleep a lot! You will need the recovery. Train in a full range of motion focus on a good stretch. Controll the weights! If the volume get to much and u cant recover just remove a couple of sets or lower the intensity. Good luck!
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 13, 2024 09:38
Last Edited
Jun 16, 2024 02:44
down_app
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
2 Sets
8-10 Reps
@7
2
Lat Pulldown
2 Sets
10-12 Reps
@7
3
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7
Day 3
1
Sumo Squat
2 Sets
6-8 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@7
3
Walking Lunge (Dumbbell)
2 Sets
15-20 Reps
@7
4
Hamstring Curl
2 Sets
10-15 Reps
@7
5
Leg Extension
2 Sets
10-15 Reps
@7
Day 4
1
Seated Row (Cable)
2 Sets
10-12 Reps
@7
2
Bench Press (Dumbbell)
2 Sets
10-12 Reps
@7
3
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@7
4
Skull Crusher
2 Sets
10-12 Reps
@7
5
Lateral Raise (Cable)
2 Sets
10-12 Reps
@7
Day 5
1
Sumo Deadlift (Barbell)
2 Sets
6-8 Reps
@7
2
Step-Up (Weighted)
2 Sets
10-15 Reps
@7
3
Reverse Lunge (Barbell)
2 Sets
10-12 Reps
@7
4
Back Extension (Weighted)
2 Sets
10-12 Reps
@7
5
Seated Hamstring Curl
2 Sets
10-15 Reps
@7
Day 1
1
Squat (Barbell)
2 Sets
6-8 Reps
@7
2
Hip Thrust (Barbell)
2 Sets
10-15 Reps
@7
3
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
@7
4
Glute Kickback (Cable)
2 Sets
10-20 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7
4
Glute Kickback (Cable)
3 Sets
10-20 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@7
2
Lat Pulldown
3 Sets
10-12 Reps
@7
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7
Day 3
1
Sumo Squat
3 Sets
6-8 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@7
3
Walking Lunge (Dumbbell)
3 Sets
15-20 Reps
@7
4
Hamstring Curl
3 Sets
10-15 Reps
@7
5
Leg Extension
3 Sets
10-15 Reps
@7
Day 4
1
Seated Row (Cable)
3 Sets
10-12 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
3
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7
4
Skull Crusher
3 Sets
10-12 Reps
@7
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@7
Day 5
1
Sumo Deadlift (Barbell)
3 Sets
6-8 Reps
@7
2
Step-Up (Weighted)
3 Sets
10-15 Reps
@7
3
Reverse Lunge (Barbell)
3 Sets
10-12 Reps
@7
4
Back Extension (Weighted)
3 Sets
10-12 Reps
@7
5
Seated Hamstring Curl
3 Sets
10-15 Reps
@7
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@7
4
Glute Kickback (Cable)
3 Sets
10-20 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@7
2
Lat Pulldown
4 Sets
10-12 Reps
@7
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
Day 3
1
Sumo Squat
4 Sets
6-8 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
15-20 Reps
@8
4
Hamstring Curl
3 Sets
10-15 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
Day 4
1
Seated Row (Cable)
4 Sets
10-12 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
@7
3
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8
4
Skull Crusher
3 Sets
10-12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@8
Day 5
1
Sumo Deadlift (Barbell)
4 Sets
6-8 Reps
@7
2
Step-Up (Weighted)
3 Sets
10-15 Reps
@8
3
Reverse Lunge (Barbell)
3 Sets
10-12 Reps
@8
4
Back Extension (Weighted)
3 Sets
10-12 Reps
@8
5
Seated Hamstring Curl
4 Sets
10-15 Reps
@7
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
10-15 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@8
4
Glute Kickback (Cable)
1 Set
2 Sets
10-20 Reps
10-20 Reps
@8
@9
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@8
2
Lat Pulldown
4 Sets
10-12 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
Day 3
1
Sumo Squat
4 Sets
6-8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8
3
Walking Lunge (Dumbbell)
4 Sets
15-20 Reps
@8
4
Hamstring Curl
3 Sets
10-15 Reps
@8
5
Leg Extension
4 Sets
10-15 Reps
@8
Day 4
1
Seated Row (Cable)
4 Sets
10-12 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8
4
Skull Crusher
3 Sets
10-12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@8
Day 5
1
Sumo Deadlift (Barbell)
4 Sets
6-8 Reps
@8
2
Step-Up (Weighted)
3 Sets
10-15 Reps
@8
3
Reverse Lunge (Barbell)
3 Sets
10-12 Reps
@8
4
Back Extension (Weighted)
3 Sets
10-12 Reps
@8
5
Seated Hamstring Curl
4 Sets
10-15 Reps
@7
Day 1
1
Squat (Barbell)
5 Sets
6-8 Reps
@8
2
Hip Thrust (Barbell)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@9
3
Romanian Deadlift (Barbell)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@9
4
Glute Kickback (Cable)
3 Sets
10-20 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@8
2
Lat Pulldown
4 Sets
10-12 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
Day 3
1
Sumo Squat
5 Sets
6-8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3
Walking Lunge (Dumbbell)
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@8
@9
4
Hamstring Curl
3 Sets
10-15 Reps
@8
5
Leg Extension
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@9
Day 4
1
Seated Row (Cable)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
2
Bench Press (Dumbbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
3
Bicep Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Skull Crusher
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@9
Day 5
1
Sumo Deadlift (Barbell)
5 Sets
6-8 Reps
@8
2
Step-Up (Weighted)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3
Reverse Lunge (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Back Extension (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Seated Hamstring Curl
4 Sets
10-15 Reps
@8
Day 4
1
Seated Row (Cable)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
2
Bench Press (Dumbbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
3
Bicep Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Skull Crusher
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@9
Day 1
1
Squat (Barbell)
3 Sets
2 Sets
6-8 Reps
6-8 Reps
@8
@9
2
Hip Thrust (Barbell)
4 Sets
10-15 Reps
@9
3
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@9
4
Glute Kickback (Cable)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9
2
Lat Pulldown
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@9
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
Day 3
1
Sumo Squat
3 Sets
2 Sets
6-8 Reps
6-8 Reps
@8
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9
3
Walking Lunge (Dumbbell)
4 Sets
15-20 Reps
@9
4
Hamstring Curl
3 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 5
1
Sumo Deadlift (Barbell)
3 Sets
2 Sets
6-8 Reps
6-8 Reps
@8
@9
2
Step-Up (Weighted)
3 Sets
10-15 Reps
@9
3
Reverse Lunge (Barbell)
3 Sets
10-12 Reps
@9
4
Back Extension (Weighted)
3 Sets
10-12 Reps
@9
5
Seated Hamstring Curl
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Squat (Barbell)
1 Set
4 Sets
6-8 Reps
6-8 Reps
@8
@9
2
Hip Thrust (Barbell)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@9
4
Glute Kickback (Cable)
1 Set
2 Sets
10-20 Reps
10-20 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
8-10 Reps
8-10 Reps
@8
@9
2
Lat Pulldown
1 Set
3 Sets
10-12 Reps
10-12 Reps
@8
@9
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
Day 3
1
Sumo Squat
1 Set
4 Sets
6-8 Reps
6-8 Reps
@8
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9
3
Walking Lunge (Dumbbell)
3 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
4
Hamstring Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Leg Extension
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@9
@10
Day 4
1
Seated Row (Cable)
1 Set
3 Sets
10-12 Reps
10-12 Reps
@8
@9
2
Bench Press (Dumbbell)
1 Set
3 Sets
10-12 Reps
10-12 Reps
@8
@9
3
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@9
4
Skull Crusher
3 Sets
10-12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@9
Day 5
1
Sumo Deadlift (Barbell)
1 Set
4 Sets
6-8 Reps
6-8 Reps
@8
@9
2
Step-Up (Weighted)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Reverse Lunge (Barbell)
3 Sets
10-12 Reps
@9
4
Back Extension (Weighted)
3 Sets
10-12 Reps
@9
5
Seated Hamstring Curl
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Squat (Barbell)
5 Sets
6-8 Reps
@9
2
Hip Thrust (Barbell)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@9
@10
3
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@9
4
Glute Kickback (Cable)
3 Sets
10-20 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@9
2
Lat Pulldown
4 Sets
10-12 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Sumo Squat
5 Sets
6-8 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Walking Lunge (Dumbbell)
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@9
@10
4
Hamstring Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
5
Leg Extension
4 Sets
10-15 Reps
@10
Day 4
1
Seated Row (Cable)
4 Sets
10-12 Reps
@9
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
@9
3
Bicep Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Skull Crusher
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Sumo Deadlift (Barbell)
5 Sets
6-8 Reps
@9
2
Step-Up (Weighted)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Reverse Lunge (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Back Extension (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Seated Hamstring Curl
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
@10