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Full Body - Glutes Focused
by Renato B.
46 athletes joined
Program Description
Full Body Program with Glutes Focus. Inspired in the Glute Lab book by Bret Contreras.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Feb 11, 2024 09:48
Last Edited
Jun 16, 2024 01:20
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Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Barbell)
4 Sets
2
Military Press (Barbell)
3 Sets
3
Squat (Barbell)
4 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Lying Leg Curl
4 Sets
Day 2
1
Glute Bridge (Bodyweight)
4 Sets
2
Bench Press (Barbell)
3 Sets
3
Stiff Leg Deadlift
4 Sets
4
Seated Row (Cable)
3 Sets
5
Step-Up (Weighted)
4 Sets
Day 3
1
Hip Thrust (Barbell)
4 Sets
2
Military Press (Barbell)
3 Sets
3
Sumo Squat
4 Sets
4
Lat Pulldown
3 Sets
5
Hyperextension
4 Sets
Day 4
1
Glute Bridge (Barbell)
4 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Bulgarian Split Squat (Bodyweight)
4 Sets
4
Inverted Row
3 Sets
5
Good Morning
4 Sets
Day 1
1
Hip Thrust (Barbell)
4 Sets
2
Military Press (Barbell)
3 Sets
3
Squat (Barbell)
4 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Lying Leg Curl
4 Sets
Day 2
1
Glute Bridge (Bodyweight)
4 Sets
2
Bench Press (Barbell)
3 Sets
3
Stiff Leg Deadlift
4 Sets
4
Seated Row (Cable)
3 Sets
5
Step-Up (Weighted)
4 Sets
Day 3
1
Hip Thrust (Barbell)
4 Sets
2
Military Press (Barbell)
3 Sets
3
Sumo Squat
4 Sets
4
Lat Pulldown
3 Sets
5
Hyperextension
4 Sets
Day 4
1
Glute Bridge (Barbell)
4 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Bulgarian Split Squat (Bodyweight)
4 Sets
4
Inverted Row
3 Sets
5
Good Morning
4 Sets
Day 1
1
Hip Thrust (Barbell)
4 Sets
2
Military Press (Barbell)
3 Sets
3
Squat (Barbell)
4 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Lying Leg Curl
4 Sets
Day 2
1
Glute Bridge (Bodyweight)
4 Sets
2
Bench Press (Barbell)
3 Sets
3
Stiff Leg Deadlift
4 Sets
4
Seated Row (Cable)
3 Sets
5
Step-Up (Weighted)
4 Sets
Day 3
1
Hip Thrust (Barbell)
4 Sets
2
Military Press (Barbell)
3 Sets
3
Sumo Squat
4 Sets
4
Lat Pulldown
3 Sets
5
Hyperextension
4 Sets
Day 4
1
Glute Bridge (Barbell)
4 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Bulgarian Split Squat (Bodyweight)
4 Sets
4
Inverted Row
3 Sets
5
Good Morning
4 Sets
Day 1
1
Hip Thrust (Barbell)
4 Sets
2
Military Press (Barbell)
3 Sets
3
Squat (Barbell)
4 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Lying Leg Curl
4 Sets
Day 2
1
Glute Bridge (Bodyweight)
4 Sets
2
Bench Press (Barbell)
3 Sets
3
Stiff Leg Deadlift
4 Sets
4
Seated Row (Cable)
3 Sets
5
Step-Up (Weighted)
4 Sets
Day 3
1
Hip Thrust (Barbell)
4 Sets
2
Military Press (Barbell)
3 Sets
3
Sumo Squat
4 Sets
4
Lat Pulldown
3 Sets
5
Hyperextension
4 Sets
Day 4
1
Glute Bridge (Barbell)
4 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Bulgarian Split Squat (Bodyweight)
4 Sets
4
Inverted Row
3 Sets
5
Good Morning
4 Sets
Day 1
1
Hip Thrust (Barbell)
4 Sets
2
Military Press (Barbell)
3 Sets
3
Squat (Barbell)
4 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Lying Leg Curl
4 Sets
Day 2
1
Glute Bridge (Bodyweight)
4 Sets
2
Bench Press (Barbell)
3 Sets
3
Stiff Leg Deadlift
4 Sets
4
Seated Row (Cable)
3 Sets
5
Step-Up (Weighted)
4 Sets
Day 3
1
Hip Thrust (Barbell)
4 Sets
2
Military Press (Barbell)
3 Sets
3
Sumo Squat
4 Sets
4
Lat Pulldown
3 Sets
5
Hyperextension
4 Sets
Day 4
1
Glute Bridge (Barbell)
4 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Bulgarian Split Squat (Bodyweight)
4 Sets
4
Inverted Row
3 Sets
5
Good Morning
4 Sets
Day 1
1
Hip Thrust (Barbell)
4 Sets
2
Military Press (Barbell)
3 Sets
3
Squat (Barbell)
4 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Lying Leg Curl
4 Sets
Day 2
1
Glute Bridge (Bodyweight)
4 Sets
2
Bench Press (Barbell)
3 Sets
3
Stiff Leg Deadlift
4 Sets
4
Seated Row (Cable)
3 Sets
5
Step-Up (Weighted)
4 Sets
Day 3
1
Hip Thrust (Barbell)
4 Sets
2
Military Press (Barbell)
3 Sets
3
Sumo Squat
4 Sets
4
Lat Pulldown
3 Sets
5
Hyperextension
4 Sets
Day 4
1
Glute Bridge (Barbell)
4 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Bulgarian Split Squat (Bodyweight)
4 Sets
4
Inverted Row
3 Sets
5
Good Morning
4 Sets
Day 1
1
Hip Thrust (Barbell)
4 Sets
2
Military Press (Barbell)
3 Sets
3
Squat (Barbell)
4 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Lying Leg Curl
4 Sets
Day 2
1
Glute Bridge (Bodyweight)
4 Sets
2
Bench Press (Barbell)
3 Sets
3
Stiff Leg Deadlift
4 Sets
4
Seated Row (Cable)
3 Sets
5
Step-Up (Weighted)
4 Sets
Day 3
1
Hip Thrust (Barbell)
4 Sets
2
Military Press (Barbell)
3 Sets
3
Sumo Squat
4 Sets
4
Lat Pulldown
3 Sets
5
Hyperextension
4 Sets
Day 4
1
Glute Bridge (Barbell)
4 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Bulgarian Split Squat (Bodyweight)
4 Sets
4
Inverted Row
3 Sets
5
Good Morning
4 Sets
Day 1
1
Hip Thrust (Barbell)
4 Sets
2
Military Press (Barbell)
3 Sets
3
Squat (Barbell)
4 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Lying Leg Curl
4 Sets
Day 2
1
Glute Bridge (Bodyweight)
4 Sets
2
Bench Press (Barbell)
3 Sets
3
Stiff Leg Deadlift
4 Sets
4
Seated Row (Cable)
3 Sets
5
Step-Up (Weighted)
4 Sets
Day 3
1
Hip Thrust (Barbell)
4 Sets
2
Military Press (Barbell)
3 Sets
3
Sumo Squat
4 Sets
4
Lat Pulldown
3 Sets
5
Hyperextension
4 Sets
Day 4
1
Glute Bridge (Barbell)
4 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Bulgarian Split Squat (Bodyweight)
4 Sets
4
Inverted Row
3 Sets
5
Good Morning
4 Sets