Noemi Glute Goddess

by Szabolcs Rónyai

1 athletes joined

Program Description

Increase butt growth

Program Overview

Level
Novice
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Aug 26, 2025 03:28
Last Edited
Aug 26, 2025 04:06

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Hip Thrust (Barbell)

3

8 reps

-

2

Leg Press

3

8 reps

-

3

Hyperextension

3

8 reps

-

4

Glute Med Kickback

3

8 reps

-

Day 1

1

Hip Thrust (Barbell)

3

8 reps

-

2

Leg Press

3

8 reps

-

3

Hyperextension

3

8 reps

-

4

Glute Med Kickback

3

8 reps

-

Day 1

1

Hip Thrust (Barbell)

3

8 reps

-

2

Leg Press

3

8 reps

-

3

Hyperextension

3

8 reps

-

4

Glute Med Kickback

3

8 reps

-

Day 1

1

Hip Thrust (Barbell)

3

8 reps

-

2

Leg Press

3

8 reps

-

3

Hyperextension

3

8 reps

-

4

Glute Med Kickback

3

8 reps

-

Day 2

1

Hip Thrust (Machine)

3

8 reps

-

2

Lunge (Dumbbell)

3

8 reps

-

3

Romanian Deadlift (Dumbbell)

3

8 reps

-

4

Glute Med Kickback

3

8 reps

-

Day 2

1

Hip Thrust (Machine)

3

8 reps

-

2

Lunge (Dumbbell)

3

8 reps

-

3

Romanian Deadlift (Dumbbell)

3

8 reps

-

4

Glute Med Kickback

3

8 reps

-

Day 2

1

Hip Thrust (Machine)

3

8 reps

-

2

Lunge (Dumbbell)

3

8 reps

-

3

Romanian Deadlift (Dumbbell)

3

8 reps

-

4

Glute Med Kickback

3

8 reps

-

Day 2

1

Hip Thrust (Machine)

3

8 reps

-

2

Lunge (Dumbbell)

3

8 reps

-

3

Romanian Deadlift (Dumbbell)

3

8 reps

-

4

Glute Med Kickback

3

8 reps

-

Day 3

1

Frog Pumps

3

8 reps

-

2

Split Squat (Smith Machine)

3

8 reps

-

3

Romanian Deadlift (Dumbbell)

3

8 reps

-

4

Hip Abductor (Machine)

3

8 reps

-

Day 3

1

Frog Pumps

3

8 reps

-

2

Split Squat (Smith Machine)

3

8 reps

-

3

Romanian Deadlift (Dumbbell)

3

8 reps

-

4

Hip Abductor (Machine)

3

8 reps

-

Day 3

1

Frog Pumps

3

8 reps

-

2

Split Squat (Smith Machine)

3

8 reps

-

3

Romanian Deadlift (Dumbbell)

3

8 reps

-

4

Hip Abductor (Machine)

3

8 reps

-

Day 3

1

Frog Pumps

3

8 reps

-

2

Split Squat (Smith Machine)

3

8 reps

-

3

Romanian Deadlift (Dumbbell)

3

8 reps

-

4

Hip Abductor (Machine)

3

8 reps

-

Day 4

1

Push Up

3

AMRAP

-

2

Lat Pulldown

3

8 reps

-

3

Seated Row (Machine)

3

8 reps

-

4

Lateral Raise (Dumbbell)

3

8 reps

-

5

Tricep Pushdown (Cable)

3

8 reps

-

6

Bicep Curl (Cable)

3

8 reps

-

Day 4

1

Push Up

3

AMRAP

-

2

Lat Pulldown

3

8 reps

-

3

Seated Row (Machine)

3

8 reps

-

4

Lateral Raise (Dumbbell)

3

8 reps

-

5

Tricep Pushdown (Cable)

3

8 reps

-

6

Bicep Curl (Cable)

3

8 reps

-

Day 4

1

Push Up

3

AMRAP

-

2

Lat Pulldown

3

8 reps

-

3

Seated Row (Machine)

3

8 reps

-

4

Lateral Raise (Dumbbell)

3

8 reps

-

5

Tricep Pushdown (Cable)

3

8 reps

-

6

Bicep Curl (Cable)

3

8 reps

-

Day 4

1

Push Up

3

AMRAP

-

2

Lat Pulldown

3

8 reps

-

3

Seated Row (Machine)

3

8 reps

-

4

Lateral Raise (Dumbbell)

3

8 reps

-

5

Tricep Pushdown (Cable)

3

8 reps

-

6

Bicep Curl (Cable)

3

8 reps

-

Day 1

1

Hip Thrust (Barbell)

3 Sets

8 Reps

-

2

Leg Press

3 Sets

8 Reps

-

3

Hyperextension

3 Sets

8 Reps

-

4

Glute Med Kickback

3 Sets

8 Reps

-

Day 2

1

Hip Thrust (Machine)

3 Sets

8 Reps

-

2

Lunge (Dumbbell)

3 Sets

8 Reps

-

3

Romanian Deadlift (Dumbbell)

3 Sets

8 Reps

-

4

Glute Med Kickback

3 Sets

8 Reps

-

Day 3

1

Frog Pumps

3 Sets

8 Reps

-

2

Split Squat (Smith Machine)

3 Sets

8 Reps

-

3

Romanian Deadlift (Dumbbell)

3 Sets

8 Reps

-

4

Hip Abductor (Machine)

3 Sets

8 Reps

-

Day 4

1

Push Up

3 Sets

AMRAP

-

2

Lat Pulldown

3 Sets

8 Reps

-

3

Seated Row (Machine)

3 Sets

8 Reps

-

4

Lateral Raise (Dumbbell)

3 Sets

8 Reps

-

5

Tricep Pushdown (Cable)

3 Sets

8 Reps

-

6

Bicep Curl (Cable)

3 Sets

8 Reps

-