Glute Ness Monster 🏴󠁧󠁢󠁳󠁣󠁴󠁿

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Lat Pulldown

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Pullover (Dumbbell)

Face Pull

Hammer Curl

Cardio

Upper Body

T-Bar Row

Lat Pulldown (Single Arm)

Zottman Curl

Preacher Curl (Dumbbell)

Bent Over Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Back and Bi

Plank

Bicycle Crunch

Penguins 🐧

Russian Twist

Lying Leg Raise

Abs Crunch (Bodyweight)

Flutter Kicks

Leg Pull-In

Abs 

Hip Thrust (Barbell)

Clamshells (Band)

Walking Lunge

Calf Raise (Leg Press)

Deadlift (Dumbbell)

Leg day 1

Good Morning

B-Stance Romanian Deadlift (Dumbbell)

Arnold Press

Glute Kickback (Cable)

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Leg and Upper

Rear Foot Elevated Split Squat

Hack Squat

Romanian Deadlift (Barbell)

Leg day 3

Leg Extension

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