Program Description
made by NH on youtube. "Get your GF in the Gym (Girl Fitness Program)"
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 06, 2024 08:12
- Last EditedJun 18, 2025 12:07

Summary
Embark on a transformative journey with the Beginner Glutes Full Body Routine, a comprehensive 12-week program designed for those ready to build strength and sculpt their physique. Comprising three sessions per week, this plan focuses on foundational movements like squats and deadlifts, while integrating targeted exercises for glutes, chest, and arms. Each workout is structured to enhance muscle development and improve overall fitness, making it perfect for beginners. Get ready to feel empowered as you progress and witness your body transform!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)4 Sets
6-10 Reps
-
2A
Chest Press (Machine)4 Sets
4-8 Reps
-
2B
Alternating Dumbbell Curl4 Sets
8-12 Reps
-
3
Decline Crunch4 Sets
12-15 Reps
-
4
Calf Raise (Leg Press)4 Sets
10-15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
2A
Lat Pulldown4 Sets
10-15 Reps
-
2B
Reverse Pec Deck4 Sets
12-15 Reps
-
3
Hip Thrust (Barbell)4 Sets
12-15 Reps
-
4
Pec Deck (Machine)4 Sets
10-15 Reps
-
Day 3
1
Lunge (Barbell)4 Sets
10-15 Reps
-
2A
Overhead Press (Machine)3 Sets
6-10 Reps
-
2B
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
3
Hyperextension4 Sets
10-12 Reps
-
4
Calf Raise (Leg Press)4 Sets
12-15 Reps
-