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Glute Ness Monster 🏴󠁧󠁢󠁳󠁣󠁴󠁿

by Lindsay C.

Program Description

This 6 day split blends strength, hypertrophy, and core stability with a legendary lower-body focus. You’ll train legs 3x/week (with glutes leading the clan), alternate upper body pulls for your back and biceps, and finish with core-focused recovery. Each session is built for smart muscle growth, fat loss, and joint-friendly movement — no kilt required, but soreness is guaranteed.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 19, 2025 12:06
  • Last Edited
    Aug 19, 2025 06:00

Summary

Unleash your inner strength with the Glute Ness Monster program! Over the next 8 weeks, you'll engage in a challenging 6-day weekly routine designed to sculpt and strengthen your glutes while enhancing your overall upper body power. This program features a dynamic mix of exercises, including targeted movements like Lat Pulldowns and T-Bar Rows, ensuring you build muscle and improve your performance. Get ready to transform your physique and boost your confidence as you tackle each workout with intensity and purpose!
Muscle Engagement
Front
Back
MuscleSet
Abs
14.5%
Glutes
12.3%
Upper Back
8.8%
Hamstrings
7.8%
Quadriceps
7.7%
Biceps
7.5%
Lats
7.5%
Middle Delts
5.2%
Triceps
5.2%
Lower Back
4.8%
Calves
4.4%
Rear Delts
3.3%
Front Delts
3.3%
Cardio
2.8%
Stretching
2.1%
Adductors
1.3%
Chest
1%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
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)
4
10 reps
-
2
Clamshells (Band)
4
15 reps
-
3
Walking Lunge
3
20 reps
-
4
Calf Raise (Leg Press)
4
12 reps
-
5
Deadlift (Dumbbell)
3
10 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Clamshells (Band)
4
15 reps
-
3
Walking Lunge
3
20 reps
-
4
Calf Raise (Leg Press)
4
12 reps
-
5
Deadlift (Dumbbell)
3
10 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Clamshells (Band)
4
15 reps
-
3
Walking Lunge
3
20 reps
-
4
Calf Raise (Leg Press)
4
12 reps
-
5
Deadlift (Dumbbell)
3
10 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Clamshells (Band)
4
15 reps
-
3
Walking Lunge
3
20 reps
-
4
Calf Raise (Leg Press)
4
12 reps
-
5
Deadlift (Dumbbell)
3
10 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Clamshells (Band)
2
15 reps
-
3
Walking Lunge
2
20 reps
-
4
Calf Raise (Leg Press)
3
12 reps
-
5
Deadlift (Dumbbell)
2
10 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Clamshells (Band)
4
15 reps
-
3
Walking Lunge
3
20 reps
-
4
Calf Raise (Leg Press)
4
12 reps
-
5
Deadlift (Dumbbell)
3
10 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Clamshells (Band)
4
15 reps
-
3
Walking Lunge
3
20 reps
-
4
Calf Raise (Leg Press)
4
12 reps
-
5
Deadlift (Dumbbell)
3
10 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Clamshells (Band)
4
15 reps
-
3
Walking Lunge
3
20 reps
-
4
Calf Raise (Leg Press)
4
12 reps
-
5
Deadlift (Dumbbell)
3
10 reps
-
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Overhead Tricep Extension (Cable)
2
10 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
Face Pull
2
12 reps
-
6
Hammer Curl
2
10 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Arnold Press
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Arnold Press
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Arnold Press
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Arnold Press
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
8 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
2
8 reps
-
3
Arnold Press
2
10 reps
-
4
Glute Kickback (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
10 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Arnold Press
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Arnold Press
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Arnold Press
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Zottman Curl
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Zottman Curl
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Zottman Curl
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Zottman Curl
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
10 reps
-
2
Lat Pulldown (Single Arm)
2
10 reps
-
3
Zottman Curl
2
10 reps
-
4
Preacher Curl (Dumbbell)
2
10 reps
-
5
Bent Over Row (Dumbbell)
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
2
10 reps
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Zottman Curl
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Zottman Curl
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Zottman Curl
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
3
10 reps
-
2
Glute Kickback (Cable)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Calf Raise (Leg Press)
4
10-12 reps
-
5
Hack Squat
3
10 reps
-
6
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
3
10 reps
-
2
Glute Kickback (Cable)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Calf Raise (Leg Press)
4
10-12 reps
-
5
Hack Squat
3
10 reps
-
6
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
3
10 reps
-
2
Glute Kickback (Cable)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Calf Raise (Leg Press)
4
10-12 reps
-
5
Hack Squat
3
10 reps
-
6
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
3
10 reps
-
2
Glute Kickback (Cable)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Calf Raise (Leg Press)
4
10-12 reps
-
5
Hack Squat
3
10 reps
-
6
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
2
10 reps
-
2
Glute Kickback (Cable)
2
10 reps
-
3
Calf Raise (Leg Press)
3
10-12 reps
-
4
Hack Squat
2
10 reps
-
5
Romanian Deadlift (Barbell)
2
10 reps
-
6
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
3
10 reps
-
2
Glute Kickback (Cable)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Calf Raise (Leg Press)
4
10-12 reps
-
5
Hack Squat
3
10 reps
-
6
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
3
10 reps
-
2
Glute Kickback (Cable)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Calf Raise (Leg Press)
4
10-12 reps
-
5
Hack Squat
3
10 reps
-
6
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
3
10 reps
-
2
Glute Kickback (Cable)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Calf Raise (Leg Press)
4
10-12 reps
-
5
Hack Squat
3
10 reps
-
6
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Bicycle Crunch
3
20 reps
-
3
Penguins 🐧
3
50 reps
-
4
Russian Twist
3
50 reps
-
5
Lying Leg Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
25 reps
-
7
Flutter Kicks
3
50 reps
-
8
Leg Pull-In
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Bicycle Crunch
3
20 reps
-
3
Penguins 🐧
3
50 reps
-
4
Russian Twist
3
50 reps
-
5
Lying Leg Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
25 reps
-
7
Flutter Kicks
3
50 reps
-
8
Leg Pull-In
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Bicycle Crunch
3
20 reps
-
3
Penguins 🐧
3
50 reps
-
4
Russian Twist
3
50 reps
-
5
Lying Leg Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
25 reps
-
7
Flutter Kicks
3
50 reps
-
8
Leg Pull-In
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Bicycle Crunch
3
20 reps
-
3
Penguins 🐧
3
50 reps
-
4
Russian Twist
3
50 reps
-
5
Lying Leg Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
25 reps
-
7
Flutter Kicks
3
50 reps
-
8
Leg Pull-In
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Bicycle Crunch
3
20 reps
-
3
Penguins 🐧
3
50 reps
-
4
Russian Twist
3
50 reps
-
5
Lying Leg Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
25 reps
-
7
Flutter Kicks
3
50 reps
-
8
Leg Pull-In
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Bicycle Crunch
3
20 reps
-
3
Penguins 🐧
3
50 reps
-
4
Russian Twist
3
50 reps
-
5
Lying Leg Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
25 reps
-
7
Flutter Kicks
3
50 reps
-
8
Leg Pull-In
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Bicycle Crunch
3
20 reps
-
3
Penguins 🐧
3
50 reps
-
4
Russian Twist
3
50 reps
-
5
Lying Leg Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
25 reps
-
7
Flutter Kicks
3
50 reps
-
8
Leg Pull-In
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Bicycle Crunch
3
20 reps
-
3
Penguins 🐧
3
50 reps
-
4
Russian Twist
3
50 reps
-
5
Lying Leg Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
25 reps
-
7
Flutter Kicks
3
50 reps
-
8
Leg Pull-In
3
20 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Lat Pulldown
3 Sets
10 Reps
-
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
4
Pullover (Dumbbell)
3 Sets
10 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
7
Cardio
1 Set
20 mins
-
Day 4
1
T-Bar Row
3 Sets
10 Reps
-
2
Lat Pulldown (Single Arm)
3 Sets
10 Reps
-
3
Zottman Curl
3 Sets
10 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
7
Cardio
1 Set
20 mins
-
Day 6
1
Plank
1 Set
1 mins
-
2
Bicycle Crunch
3 Sets
20 Reps
-
3
Penguins 🐧
3 Sets
50 Reps
-
4
Russian Twist
3 Sets
50 Reps
-
5
Lying Leg Raise
3 Sets
20 Reps
-
6
Abs Crunch (Bodyweight)
3 Sets
25 Reps
-
7
Flutter Kicks
3 Sets
50 Reps
-
8
Leg Pull-In
3 Sets
20 Reps
-
Day 1
1
Hip Thrust (Barbell)
4 Sets
10 Reps
-
2
Clamshells (Band)
4 Sets
15 Reps
-
3
Walking Lunge
3 Sets
20 Reps
-
4
Calf Raise (Leg Press)
4 Sets
12 Reps
-
5
Deadlift (Dumbbell)
3 Sets
10 Reps
-
6
Cardio
1 Set
30 mins
-
Day 3
1
Good Morning
3 Sets
8 Reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
3
Arnold Press
3 Sets
10 Reps
-
4
Glute Kickback (Cable)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
7
Cardio
1 Set
20 mins
-
Day 5
1
Rear Foot Elevated Split Squat
3 Sets
10 Reps
-
2
Glute Kickback (Cable)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Calf Raise (Leg Press)
4 Sets
10-12 Reps
-
5
Hack Squat
3 Sets
10 Reps
-
6
Cardio
1 Set
45 mins
-