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Muscle Mommy 2024 (glutes focus leg days)
by Midori M.
216 athletes joined
Program Description
So I made this new routine for me but why not share? (Some important points below) If you want to build glutes and a nice upper body this might be for you, if you have the time def try it out ;) -I made the program for myself, it’s more of a routine so it’s NOT a one-week thing -Change the intensity accordingly -Rep ranges that work for me, you may want to change them -Cardio can be replaced with whatever honestly -Time is uhhhh could take you one hour or maybe two ƪ(˘⌣˘)ʃ
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jan 07, 2024 01:33
Last Edited
Jun 18, 2024 02:45
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Week 1
1 / 1 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
2 Sets
6-10 Reps
6-8 Reps
3
Sumo Deadlift (Dumbbell)
2 Sets
2 Sets
12-15 Reps
10-12 Reps
4
Leg Press
2 Sets
1 Set
1 Set
6-10 Reps
6-8 Reps
6-8 Reps
@9.5
5
Leg Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-8 Reps
6
Hyperextension
2 Sets
20 Reps
@9.5
Day 2
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
10 Reps
8 Reps
@8.5
3
Overhead Press (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
12 Reps
10 Reps
@8.5
@8.5
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
@9.5
5
Chest Fly (Machine)
1 Set
2 Sets
8 Reps
12 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
6B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
Day 3
1
Hip Mobility
1 Set
2 mins
2
Stretching
1 Set
5 mins
Day 4
1
Squat (Barbell)
1 Set
2 Sets
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
@8.5
2
Leg Extension
1 Set
2 Sets
1 Set
8-10 Reps
10-12 Reps
6-10 Reps
@9.5
3
Hip Abductor (Machine)
1 Set
2 Sets
15 Reps
15 Reps
@9
@10
4A
Goblet Squat
3 Sets
10-12 Reps
4B
Squat (Bodyweight)
3 Sets
12 Reps
5
Standing Calf Raise
2 Sets
12 Reps
Day 5
1
Walk
1 Set
30 mins
Day 6
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@8
@8.5
2
Pull-Up (Band)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-10 Reps
@8.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-10 Reps
@8.5
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
5
Hammer Curl
3 Sets
10-12 Reps
6
Chest Supported Row (Machine)
3 Sets
15 Reps
7
Rear Delt Fly (Machine)
1 Set
2 Sets
1 Set
8 Reps
12 Reps
10 Reps
8
Bicep Curl (Machine)
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@9.5
Day 7
1
Jog
1 Set
30 mins
@7
2
Knee Raise (Captain's Chair)
3 Sets
10-12 Reps
3
Side Crunch (Cable)
2 Sets
2 Sets
15 Reps
12 Reps