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Glute Focused Full Body
by Michigu94
35 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
Jan 25, 2024 09:54
Last Edited
May 25, 2024 09:28
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Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Standing Cable Hip Abduction
3 Sets
12-20 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5-8 Reps
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Standing Pullover (Cable)
4 Sets
10-15 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
Day 1
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Standing Cable Hip Abduction
3 Sets
12-20 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5-8 Reps
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Standing Pullover (Cable)
4 Sets
10-15 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
Day 1
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Standing Cable Hip Abduction
3 Sets
12-20 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5-8 Reps
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Standing Pullover (Cable)
4 Sets
10-15 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
Day 1
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Standing Cable Hip Abduction
3 Sets
12-20 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5-8 Reps
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Standing Pullover (Cable)
4 Sets
10-15 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
Day 1
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Standing Cable Hip Abduction
3 Sets
12-20 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5-8 Reps
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Standing Pullover (Cable)
4 Sets
10-15 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
Day 1
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Standing Cable Hip Abduction
3 Sets
12-20 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5-8 Reps
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Standing Pullover (Cable)
4 Sets
10-15 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
Day 1
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Standing Cable Hip Abduction
3 Sets
12-20 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5-8 Reps
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Standing Pullover (Cable)
4 Sets
10-15 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
Day 1
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Standing Cable Hip Abduction
3 Sets
12-20 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5-8 Reps
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Standing Pullover (Cable)
4 Sets
10-15 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
Day 1
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Standing Cable Hip Abduction
3 Sets
12-20 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5-8 Reps
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Standing Pullover (Cable)
4 Sets
10-15 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
Day 1
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Standing Cable Hip Abduction
3 Sets
12-20 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5-8 Reps
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Standing Pullover (Cable)
4 Sets
10-15 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
Day 1
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Standing Cable Hip Abduction
3 Sets
12-20 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5-8 Reps
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Standing Pullover (Cable)
4 Sets
10-15 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
Day 1
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-15 Reps
4
Seated Row (Cable)
4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Standing Cable Hip Abduction
3 Sets
12-20 Reps
4
Lat Pulldown
4 Sets
10-15 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5-8 Reps
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Standing Pullover (Cable)
4 Sets
10-15 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
4 Sets
10-15 Reps