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Glute and Back Emphasis for Women
by Evan W.
207 athletes joined
5.0
(1 rating)
Program Description
This is a specialized program designed to increase muscle size and strength via movements that target the glutes and back.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jan 14, 2024 07:24
Last Edited
Jun 15, 2024 12:54
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Week 1
1 / 4 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8
2
Reverse Lunge (Barbell)
3 Sets
15 Reps
@8
3
Leg Press
3 Sets
15 Reps
@8
4
Hip Thrust (Barbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
Day 4
1
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
20 Reps
@8
5
Tricep Extension (Cable)
2 Sets
20 Reps
@8
Day 3
1
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
2
Romanian Deadlift (Bottom Pause)
2 Sets
15 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
15 Reps
@8
4
Glute Kickback
2 Sets
20 Reps
@10
Day 5
1
Reverse Lunge (Barbell)
3 Sets
15 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
4
Hack Squat
3 Sets
15 Reps
@8
Day 2
1
Lat Pulldown
3 Sets
15 Reps
@8
2
Seated Row (Cable)
3 Sets
15 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@8
4
Hamstring Curl
3 Sets
15 Reps
Day 1
1
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@9
2
Reverse Lunge (Barbell)
4 Sets
12 Reps
@9
3
Leg Press
4 Sets
12 Reps
@9
4
Hip Thrust (Barbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@10
@10
Day 3
1
Hip Thrust (Barbell)
4 Sets
12 Reps
@9
2
Romanian Deadlift (Bottom Pause)
3 Sets
12 Reps
@9
3
Reverse Lunge (Dumbbell)
4 Sets
12 Reps
@9
4
Glute Kickback
3 Sets
20 Reps
@10
Day 4
1
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@9
2
Wide Grip Lat Pulldown
4 Sets
12 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
20 Reps
@8
5
Tricep Extension (Cable)
3 Sets
20 Reps
@8
Day 5
1
Reverse Lunge (Barbell)
4 Sets
12 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@9
3
Hip Thrust (Barbell)
4 Sets
12 Reps
@9
4
Hack Squat
4 Sets
12 Reps
@9
Day 2
1
Lat Pulldown
5 Sets
12 Reps
@9
2
Seated Row (Cable)
4 Sets
12 Reps
@9
3
Lateral Raise (Dumbbell)
5 Sets
20 Reps
@9
4
Hamstring Curl
4 Sets
15 Reps
Day 1
1
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@9.5
2
Reverse Lunge (Barbell)
5 Sets
8 Reps
@9.5
3
Leg Press
5 Sets
8 Reps
@9.5
4
Hip Thrust (Barbell)
1 Set
3 Sets
15-20 Reps
15-20 Reps
@10
@10
Day 3
1
Hip Thrust (Barbell)
5 Sets
8 Reps
@9.5
2
Romanian Deadlift (Bottom Pause)
4 Sets
8 Reps
@9.5
3
Reverse Lunge (Dumbbell)
5 Sets
8 Reps
@9.5
4
Glute Kickback
3 Sets
20 Reps
@10
Day 4
1
Lat Pulldown (Close Grip)
5 Sets
8 Reps
@9.5
2
Wide Grip Lat Pulldown
5 Sets
8 Reps
@9.5
3
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
20 Reps
@8
5
Tricep Extension (Cable)
2 Sets
20 Reps
@8
Day 5
1
Reverse Lunge (Barbell)
5 Sets
8 Reps
@9.5
2
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@9.5
3
Hip Thrust (Barbell)
5 Sets
8 Reps
@9.5
4
Hack Squat
5 Sets
8 Reps
@9.5
Day 2
1
Lat Pulldown
5 Sets
8 Reps
@9.5
2
Seated Row (Cable)
5 Sets
8 Reps
@9.5
3
Lateral Raise (Dumbbell)
5 Sets
20 Reps
@8
4
Hamstring Curl
5 Sets
15 Reps
Day 1
1
Romanian Deadlift (Barbell)
5 Sets
6 Reps
@10
2
Reverse Lunge (Barbell)
5 Sets
6 Reps
@10
3
Leg Press
5 Sets
6 Reps
@10
4
Hip Thrust (Barbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
Day 3
1
Hip Thrust (Barbell)
5 Sets
6 Reps
@10
2
Romanian Deadlift (Bottom Pause)
4 Sets
6 Reps
@10
3
Reverse Lunge (Dumbbell)
5 Sets
6 Reps
@10
4
Glute Kickback
2 Sets
20 Reps
@10
Day 4
1
Lat Pulldown (Close Grip)
5 Sets
6 Reps
@10
2
Wide Grip Lat Pulldown
5 Sets
6 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
20 Reps
@8
5
Tricep Extension (Cable)
2 Sets
20 Reps
@8
Day 5
1
Reverse Lunge (Barbell)
5 Sets
6 Reps
@10
2
Romanian Deadlift (Barbell)
5 Sets
6 Reps
@10
3
Hip Thrust (Barbell)
5 Sets
6 Reps
@10
4
Hack Squat
5 Sets
6 Reps
@10
Day 2
1
Lat Pulldown
5 Sets
6 Reps
@10
2
Seated Row (Cable)
5 Sets
6 Reps
@10
3
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@8
4
Hamstring Curl
5 Sets
15 Reps
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Evan W.Woman
2 months ago
0 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
This was a great program. Highly recommend.