CIDEN-training: Beginner - Glute & Back (women)

Embark on a transformative 12-week journey with the CIDEN-training program, designed specifically for women looking to strengthen and sculpt their glutes and back. This program features four workouts per week, blending cardio and resistance training to enhance your overall fitness. You'll engage in a variety of exercises, including the leg press, hip thrusts, and lunges, all aimed at building strength and endurance. With a full gym setup, you'll have the tools you need to achieve your goals and elevate your confidence. Get ready to unleash your potential!

This beginner strength training program for women is designed to help you gain strength and knowledge within workout for glutes and back. Perfect for those with some or non experience in lifting.

This program has easy to follow workouts, making sure that you see progress without feeling overwhelmed. 

This program is made by CIDEN-training group.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Walk

Leg Press

Hip Thrust (Barbell)

Lunge (Dumbbell)

Workout A

Lat Pulldown

Seated Row (Cable)

Lateral Raise (Dumbbell)

Workout B

Leg Curl

Reverse Lunge (Dumbbell)

Glute Kickback (Cable)

Workout C

Bicep Curl (Cable)

Tricep Rope Push Down (Cable)

Seated Shoulder Press (Dumbbell)

Workout D

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