This 5-day program is designed to build full-body strength, balanced muscle development, and aesthetic definition using a mix of free weights, machines, and cable-focused work. Days 1–4 develop upper and lower body strength, improve movement patterns, and grow muscle without unnecessary fatigue. Day 5 adds a cable-only glute and core emphasis to shape the waist, strengthen your hips, and improve stability without heavy loading.

The program is Planet Fitness–friendly, joint-friendly, and progression-focused — built to help you get stronger, leaner, and more athletic while still targeting glutes and core aesthetics.

Lean + Strong + Glutes

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Pull-Up (Bodyweight)

Seated Row (Cable)

Behind-the-Neck Lat Pulldown

Single Arm Row (Dumbbell)

Face Pull

Hammer Curl (Cable)

Hip Abductor (Machine)

Dynamic Side Plank

Hip Adductor (Machine)

Suitcase Carry March

UPPER PULL (Back + Biceps)

Incline Bench Press (Dumbbell)

Bench Press (Smith Machine)

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

UPPER PUSH 

Sumo Deadlift (Dumbbell)

Glute Bridge (Barbell)

Glute Bridge Hold

Hip Abduction (Band)

Hip Thrust (Dumbbell)

Leg Raise (Captain's Chair)

Wood Chop

Pogo Hop

Russian Twist (Dumbbell)

GLUTES + HAMSTRINGS / ABS / V

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Reverse Lunge (Dumbbell)

Glute Kickback (Cable)

Back Extension (Weighted)

Standing Calf Raise

Cable Crunch

Bird Dog

Hollow Hold

LOWER (GLUTES, MINIMAL QUADS)

Pull Through (Cable)

Side Crunch (Cable)

Pallof Press

Landmine Oblique Twist

Side Bend (Dumbbell)

CABLE GLUTES + CORE

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