Women glute raise

by ConT

49 athletes joined

Program Description

Build glutes, legs & hamstring! Lose body fat Lean Belly

Program Overview

Level

Intermediate, Novice, Advanced

Goal

Bodyweight Fitness, Bodybuilding, Powerbuilding, Muscle & Sculpting, Athletics

Equipment

Full Gym

Program Length

5 weeks

Time Per Workout

60 minutes

Created

Feb 19, 2024 07:39

Last Edited

Jul 20, 2024 06:46

Day 1

Hyperextension

3 Sets

10 Reps

Sissy Squat

3 Sets

10 Reps

Romanian Deadlift (Dumbbell)

3 Sets

8-12 Reps

@7.5

Split Squat (Smith Machine)

1 Set

0.4 mins

@6.5

@7.5

Belt Squat

1 Set

12 Reps

@6.5

@7.5

Hamstring Curl

1 Set

AMRAP

@7.5

@8.5

Lunge (Kettlebell)

1 Set

8-12 Reps

Step-Up (Weighted)

2 Sets

1 Set

1.3 mins

1 mins

V-Up

3 Sets

15 Reps

Hollow Hold

3 Sets

0.3 mins

Day 2

Chest Press (Machine)

1 Set

10 Reps

@7.5

@8.5

Military Press (Barbell)

1 Set

10 Reps

@7.5

Dip (Bodyweight)

3 Sets

8-12 Reps

Wide Grip Lat Pulldown

3 Sets

8-12 Reps

High Pull

3 Sets

8-12 Reps

Face Pull

3 Sets

8-12 Reps

Day 3

Squat (Barbell)

1 Set

6-10 Reps

3-6 Reps

75%

80%

85%

90%

Leg Extension

1 Set

15 Reps

12 Reps

10 Reps

@7.5

@8.5

Lateral Raise (Dumbbell)

1 Set

10 Reps

@6.5

@7.5

Katana Extension

3 Sets

10 Reps

@7.5

Push Up (Incline)

3 Sets

AMRAP

Power Jerk

1 Set

8 Reps

6 Reps

55%

65%

75%

80%

Day 4

Deadlift (Barbell)

1 Set

8 Reps

5 Reps

3 Reps

2 Reps

50%

60%

70%

80%

90%

95%

Hyperextension

3 Sets

15 Reps

Bent Over Row (Barbell)

1 Set

12 Reps

10 Reps

8 Reps

6 Reps

60%

70%

80%

90%

Good Morning

1 Set

15 Reps

12 Reps

10 Reps

Lying Leg Curl

4 Sets

AMRAP

21s (EZ Bar)

3 Sets

21 Reps

Chin-Up (Assisted)

4 Sets

AMRAP