Intermediate Glute Lab (Fix for Simple Gym)

Unlock your glute potential with the Intermediate Glute Lab, a focused 12-week program designed for those ready to elevate their training. Committing just three days a week, you'll engage in a variety of effective exercises like hip thrusts, squats, and glute bridges, all aimed at sculpting and strengthening your lower body. Tailored for a garage gym setup, this program combines barbell and bodyweight movements to maximize your gains and boost your confidence in the gym. Get ready to feel the burn and see the results!

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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

Hip Thrust (Barbell)

Military Press (Barbell)

Squat (Barbell)

Lat Pulldown

Step-Up (Weighted)

Lateral Banded Walk

Glute Bridge (Band)

Push Up

Romanian Deadlift (Dumbbell)

Seated Row (Cable)

Goblet Squat

Hip Abduction (Band)

Paused Hip Thrust

Seated Overhead Press (Barbell)

Front Squat (Paused)

Inverted Row

Good Morning

Chin-Up (Bodyweight)

Single Leg Hip Elevated Hip Thrust

Incline Bench Press (Dumbbell)

Banded Frog Pump

Reverse Lunge (Dumbbell)

Pull-Up (Band)

Romanian Deadlift (Barbell)

Glute Bridge (Dumbbell)

Bench Press (Close Grip)

Cable Standing Hip Abduction

Deadlift (Barbell)

Bench Press (Dumbbell)

Bulgarian Split Squat (Dumbbell)

One Arm Bent Over Row

Squat (Low Bar)

Single Leg Hip Thrust

Bench Press (Barbell)

Squat (Dumbbell)

Wide Grip Lat Pulldown

Side Lying Hip Raises

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