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Glute Focused Full Body 2
by Michigu94
1 athletes joined
Program Description
Glute Focused Full Body 3 day split
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
May 05, 2024 09:51
Last Edited
May 08, 2024 02:36
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
6
Ab Wheel
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Bench Press (Barbell)
3 Sets
8-12 Reps
6
Ab Wheel
3 Sets
8-12 Reps
Day 3
1
Elevated Kettlebell Squat
4 Sets
8-12 Reps
2
Hip Abductor (Machine)
4 Sets
12-15 Reps
3
Standing Pullover (Cable)
4 Sets
10-15 Reps
4
Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Reverse Flies (machine)
3 Sets
12-15 Reps
6
Ab Wheel
3 Sets
8-12 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
6
Ab Wheel
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Bench Press (Barbell)
3 Sets
8-12 Reps
6
Reverse Flies (machine)
3 Sets
15-20 Reps
7
Ab Wheel
3 Sets
8-12 Reps
Day 3
1
Elevated Kettlebell Squat
4 Sets
8-12 Reps
2
Hip Abductor (Machine)
4 Sets
12-15 Reps
3
Standing Pullover (Cable)
4 Sets
10-15 Reps
4
Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Ab Wheel
3 Sets
8-12 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
6
Ab Wheel
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Bench Press (Barbell)
3 Sets
8-12 Reps
6
Reverse Flies (machine)
3 Sets
15-20 Reps
7
Ab Wheel
3 Sets
8-12 Reps
Day 3
1
Elevated Kettlebell Squat
4 Sets
8-12 Reps
2
Hip Abductor (Machine)
4 Sets
12-15 Reps
3
Standing Pullover (Cable)
4 Sets
10-15 Reps
4
Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Ab Wheel
3 Sets
8-12 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
6
Ab Wheel
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Bench Press (Barbell)
3 Sets
8-12 Reps
6
Reverse Flies (machine)
3 Sets
15-20 Reps
7
Ab Wheel
3 Sets
8-12 Reps
Day 3
1
Elevated Kettlebell Squat
4 Sets
8-12 Reps
2
Hip Abductor (Machine)
4 Sets
12-15 Reps
3
Standing Pullover (Cable)
4 Sets
10-15 Reps
4
Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Ab Wheel
3 Sets
8-12 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
6
Ab Wheel
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Bench Press (Barbell)
3 Sets
8-12 Reps
6
Reverse Flies (machine)
3 Sets
15-20 Reps
7
Ab Wheel
3 Sets
8-12 Reps
Day 3
1
Elevated Kettlebell Squat
4 Sets
8-12 Reps
2
Hip Abductor (Machine)
4 Sets
12-15 Reps
3
Standing Pullover (Cable)
4 Sets
10-15 Reps
4
Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Ab Wheel
3 Sets
8-12 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
6
Ab Wheel
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Bench Press (Barbell)
3 Sets
8-12 Reps
6
Reverse Flies (machine)
3 Sets
15-20 Reps
7
Ab Wheel
3 Sets
8-12 Reps
Day 3
1
Elevated Kettlebell Squat
4 Sets
8-12 Reps
2
Hip Abductor (Machine)
4 Sets
12-15 Reps
3
Standing Pullover (Cable)
4 Sets
10-15 Reps
4
Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Ab Wheel
3 Sets
8-12 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
6
Ab Wheel
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Bench Press (Barbell)
3 Sets
8-12 Reps
6
Reverse Flies (machine)
3 Sets
15-20 Reps
7
Ab Wheel
3 Sets
8-12 Reps
Day 3
1
Elevated Kettlebell Squat
4 Sets
8-12 Reps
2
Hip Abductor (Machine)
4 Sets
12-15 Reps
3
Standing Pullover (Cable)
4 Sets
10-15 Reps
4
Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Ab Wheel
3 Sets
8-12 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
6
Ab Wheel
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Bench Press (Barbell)
3 Sets
8-12 Reps
6
Reverse Flies (machine)
3 Sets
15-20 Reps
7
Ab Wheel
3 Sets
8-12 Reps
Day 3
1
Elevated Kettlebell Squat
4 Sets
8-12 Reps
2
Hip Abductor (Machine)
4 Sets
12-15 Reps
3
Standing Pullover (Cable)
4 Sets
10-15 Reps
4
Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Ab Wheel
3 Sets
8-12 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
6
Ab Wheel
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Bench Press (Barbell)
3 Sets
8-12 Reps
6
Reverse Flies (machine)
3 Sets
15-20 Reps
7
Ab Wheel
3 Sets
8-12 Reps
Day 3
1
Elevated Kettlebell Squat
4 Sets
8-12 Reps
2
Hip Abductor (Machine)
4 Sets
12-15 Reps
3
Standing Pullover (Cable)
4 Sets
10-15 Reps
4
Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Ab Wheel
3 Sets
8-12 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
6
Ab Wheel
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Bench Press (Barbell)
3 Sets
8-12 Reps
6
Reverse Flies (machine)
3 Sets
15-20 Reps
7
Ab Wheel
3 Sets
8-12 Reps
Day 3
1
Elevated Kettlebell Squat
4 Sets
8-12 Reps
2
Hip Abductor (Machine)
4 Sets
12-15 Reps
3
Standing Pullover (Cable)
4 Sets
10-15 Reps
4
Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Ab Wheel
3 Sets
8-12 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
6
Ab Wheel
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Bench Press (Barbell)
3 Sets
8-12 Reps
6
Reverse Flies (machine)
3 Sets
15-20 Reps
7
Ab Wheel
3 Sets
8-12 Reps
Day 3
1
Elevated Kettlebell Squat
4 Sets
8-12 Reps
2
Hip Abductor (Machine)
4 Sets
12-15 Reps
3
Standing Pullover (Cable)
4 Sets
10-15 Reps
4
Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Ab Wheel
3 Sets
8-12 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
6
Ab Wheel
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Bench Press (Barbell)
3 Sets
8-12 Reps
6
Reverse Flies (machine)
3 Sets
15-20 Reps
7
Ab Wheel
3 Sets
8-12 Reps
Day 3
1
Elevated Kettlebell Squat
4 Sets
8-12 Reps
2
Hip Abductor (Machine)
4 Sets
12-15 Reps
3
Standing Pullover (Cable)
4 Sets
10-15 Reps
4
Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Ab Wheel
3 Sets
8-12 Reps