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Glutes and toning
by Justin G.
35 athletes joined
Program Description
Focused glute/leg program with toning of arms/abs. Cardio also thrown in.
Program Overview
Level
Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Feb 01, 2024 02:49
Last Edited
May 14, 2024 09:32
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Week 1
1 / 4 Weeks
Day 2
1
Pendlay Row
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@7
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
15 Reps
@6.5
@7
@6.5
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@6
@7
4
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
@8
5
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@8
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
12-15 Reps
10-15 Reps
@6.5
@7.5
@7.5
2
Hack Squat
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7.5
3
Leg Press
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@7.5
4
Crab Walk (Banded)
3 Sets
1 mins
@10
5
Leg Curl
2 Sets
12 Reps
@7.5
6
Leg Extension
4 Sets
12-15 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
60%
70%
80%
2
Lunge (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6-7
@7-7
3
Hip Thrust (Barbell)
3 Sets
10-15 Reps
@7.5
4
Glute Kickback (Cable)
2 Sets
12-15 Reps
@8
5
Seated Calf Raise
3 Sets
12-15 Reps
@7.5
6
Crab Walk (Banded)
3 Sets
1 mins
@10
Day 4
1
Lat Pulldown
2 Sets
12 Reps
@7
2
Bench Press (Close Grip)
2 Sets
10-15 Reps
@7
3
Deadlift (Barbell)
3 Sets
10 Reps
@7
4
Arnold Press
2 Sets
12 Reps
@7
5
Windshield Wipers
2 Sets
1 Reps
@10
6
TRX Knee Tuck
3 Sets
1 mins
@10
Day 5
1
Squat (Barbell)
3 Sets
8-12 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
12-15 Reps
@7.5
4
Leg Press
2 Sets
12 Reps
@7
5
Glute Kickback (Cable)
3 Sets
8-12 Reps
@7.5
6
Crab Walk (Banded)
3 Sets
1 mins
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
60%
70%
80%
2
Lunge (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6-7
@7-7
3
Hip Thrust (Barbell)
3 Sets
10-15 Reps
@7.5
4
Glute Kickback (Cable)
2 Sets
12-15 Reps
@8
5
Seated Calf Raise
3 Sets
12-15 Reps
@7.5
6
Crab Walk (Banded)
3 Sets
1 mins
@10
Day 2
1
Pendlay Row
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@7
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
15 Reps
@6.5
@7
@6.5
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@6
@7
4
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
@8
5
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@8
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
12-15 Reps
10-15 Reps
@6.5
@7.5
@7.5
2
Hack Squat
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7.5
3
Leg Press
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@7.5
4
Crab Walk (Banded)
3 Sets
1 mins
@10
5
Leg Curl
2 Sets
12 Reps
@7.5
6
Leg Extension
4 Sets
12-15 Reps
@7.5
Day 4
1
Lat Pulldown
2 Sets
12 Reps
@7
2
Bench Press (Close Grip)
2 Sets
10-15 Reps
@7
3
Deadlift (Barbell)
3 Sets
10 Reps
@7
4
Arnold Press
2 Sets
12 Reps
@7
5
Windshield Wipers
2 Sets
1 Reps
@10
6
TRX Knee Tuck
3 Sets
1 mins
@10
Day 5
1
Squat (Barbell)
3 Sets
8-12 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
12-15 Reps
@7.5
4
Leg Press
2 Sets
12 Reps
@7
5
Glute Kickback (Cable)
3 Sets
8-12 Reps
@7.5
6
Crab Walk (Banded)
3 Sets
1 mins
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
60%
70%
80%
2
Lunge (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6-7
@7-7
3
Hip Thrust (Barbell)
3 Sets
10-15 Reps
@7.5
4
Glute Kickback (Cable)
2 Sets
12-15 Reps
@8
5
Seated Calf Raise
3 Sets
12-15 Reps
@7.5
6
Crab Walk (Banded)
3 Sets
1 mins
@10
Day 2
1
Pendlay Row
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@7
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
15 Reps
@6.5
@7
@6.5
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@6
@7
4
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
@8
5
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@8
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
12-15 Reps
10-15 Reps
@6.5
@7.5
@7.5
2
Hack Squat
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7.5
3
Leg Press
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@7.5
4
Crab Walk (Banded)
3 Sets
1 mins
@10
5
Leg Curl
2 Sets
12 Reps
@7.5
6
Leg Extension
4 Sets
12-15 Reps
@7.5
Day 4
1
Lat Pulldown
2 Sets
12 Reps
@7
2
Bench Press (Close Grip)
2 Sets
10-15 Reps
@7
3
Deadlift (Barbell)
3 Sets
10 Reps
@7
4
Arnold Press
2 Sets
12 Reps
@7
5
Windshield Wipers
2 Sets
1 Reps
@10
6
TRX Knee Tuck
3 Sets
1 mins
@10
Day 5
1
Squat (Barbell)
3 Sets
8-12 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
12-15 Reps
@7.5
4
Leg Press
2 Sets
12 Reps
@7
5
Glute Kickback (Cable)
3 Sets
8-12 Reps
@7.5
6
Crab Walk (Banded)
3 Sets
1 mins
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
60%
70%
80%
2
Lunge (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6-7
@7-7
3
Hip Thrust (Barbell)
3 Sets
10-15 Reps
@7.5
4
Glute Kickback (Cable)
2 Sets
12-15 Reps
@8
5
Seated Calf Raise
3 Sets
12-15 Reps
@7.5
6
Crab Walk (Banded)
3 Sets
1 mins
@10
Day 2
1
Pendlay Row
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@7
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
15 Reps
@6.5
@7
@6.5
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@6
@7
4
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
@8
5
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@8
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
12-15 Reps
10-15 Reps
@6.5
@7.5
@7.5
2
Hack Squat
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7.5
3
Leg Press
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@7.5
4
Crab Walk (Banded)
3 Sets
1 mins
@10
5
Leg Curl
2 Sets
12 Reps
@7.5
6
Leg Extension
4 Sets
12-15 Reps
@7.5
Day 4
1
Lat Pulldown
2 Sets
12 Reps
@7
2
Bench Press (Close Grip)
2 Sets
10-15 Reps
@7
3
Deadlift (Barbell)
3 Sets
10 Reps
@7
4
Arnold Press
2 Sets
12 Reps
@7
5
Windshield Wipers
2 Sets
1 Reps
@10
6
TRX Knee Tuck
3 Sets
1 mins
@10
Day 5
1
Squat (Barbell)
3 Sets
8-12 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
12-15 Reps
@7.5
4
Leg Press
2 Sets
12 Reps
@7
5
Glute Kickback (Cable)
3 Sets
8-12 Reps
@7.5
6
Crab Walk (Banded)
3 Sets
1 mins
@10