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Women glute raise
by ConT
44 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
May 29, 2024 01:21
down_app
Week 1
1 / 5 Weeks
Day 1
1
Hyperextension
3 Sets
10 Reps
2
Sissy Squat
3 Sets
10 Reps
4A
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@7.5
4B
Split Squat (Smith Machine)
1 Set
1 Set
1 Set
0.4 mins
0.4 mins
0.4 mins
@6
@6.5
@7.5
5A
Belt Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8
5B
Hamstring Curl
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
6A
Lunge (Kettlebell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
6B
Step-Up (Weighted)
2 Sets
1 Set
1.3 mins
1 mins
@6
@6
7A
V-Up
3 Sets
15 Reps
7B
Hollow Hold
3 Sets
0.3 mins
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
2
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@7.5
3
Dip (Bodyweight)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
High Pull
3 Sets
8-12 Reps
6
Face Pull
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
3-6 Reps
75%
80%
85%
90%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
@7
@7.5
@8
@8.5
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
4
Katana Extension
3 Sets
10 Reps
@7.5
5
Push Up (Incline)
3 Sets
AMRAP
6
Power Jerk
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
6 Reps
55%
65%
75%
80%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
5 Reps
3 Reps
2 Reps
50%
60%
70%
80%
90%
95%
2
Hyperextension
3 Sets
15 Reps
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
60%
70%
80%
90%
4
Good Morning
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6
@7
@8
5
Lying Leg Curl
4 Sets
AMRAP
6
21s (EZ Bar)
3 Sets
21 Reps
7
Chin-Up (Assisted)
4 Sets
AMRAP
Day 1
1
Hyperextension
3 Sets
10 Reps
2
Sissy Squat
3 Sets
10 Reps
4A
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@7.5
4B
Split Squat (Smith Machine)
1 Set
1 Set
1 Set
0.4 mins
0.4 mins
0.4 mins
@6
@6.5
@7.5
5A
Belt Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8
5B
Hamstring Curl
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
6A
Lunge (Kettlebell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
6B
Step-Up (Weighted)
2 Sets
1 Set
1.3 mins
1 mins
@6
@6
7A
V-Up
3 Sets
15 Reps
7B
Hollow Hold
3 Sets
0.3 mins
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
2
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@7.5
3
Dip (Bodyweight)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
High Pull
3 Sets
8-12 Reps
6
Face Pull
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
3-6 Reps
75%
80%
85%
90%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
@7
@7.5
@8
@8.5
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
4
Katana Extension
3 Sets
10 Reps
@7.5
5
Push Up (Incline)
3 Sets
AMRAP
6
Power Jerk
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
6 Reps
55%
65%
75%
80%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
5 Reps
3 Reps
2 Reps
50%
60%
70%
80%
90%
95%
2
Hyperextension
3 Sets
15 Reps
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
60%
70%
80%
90%
4
Good Morning
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6
@7
@8
5
Lying Leg Curl
4 Sets
AMRAP
6
21s (EZ Bar)
3 Sets
21 Reps
7
Chin-Up (Assisted)
4 Sets
AMRAP
Day 1
1
Hyperextension
3 Sets
10 Reps
2
Sissy Squat
3 Sets
10 Reps
4A
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@7.5
4B
Split Squat (Smith Machine)
1 Set
1 Set
1 Set
0.4 mins
0.4 mins
0.4 mins
@6
@6.5
@7.5
5A
Belt Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8
5B
Hamstring Curl
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
6A
Lunge (Kettlebell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
6B
Step-Up (Weighted)
2 Sets
1 Set
1.3 mins
1 mins
@6
@6
7A
V-Up
3 Sets
15 Reps
7B
Hollow Hold
3 Sets
0.3 mins
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
2
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@7.5
3
Dip (Bodyweight)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
High Pull
3 Sets
8-12 Reps
6
Face Pull
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
3-6 Reps
75%
80%
85%
90%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
@7
@7.5
@8
@8.5
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
4
Katana Extension
3 Sets
10 Reps
@7.5
5
Push Up (Incline)
3 Sets
AMRAP
6
Power Jerk
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
6 Reps
55%
65%
75%
80%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
5 Reps
3 Reps
2 Reps
50%
60%
70%
80%
90%
95%
2
Hyperextension
3 Sets
15 Reps
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
60%
70%
80%
90%
4
Good Morning
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6
@7
@8
5
Lying Leg Curl
4 Sets
AMRAP
6
21s (EZ Bar)
3 Sets
21 Reps
7
Chin-Up (Assisted)
4 Sets
AMRAP
Day 1
1
Hyperextension
3 Sets
10 Reps
2
Sissy Squat
3 Sets
10 Reps
4A
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@7.5
4B
Split Squat (Smith Machine)
1 Set
1 Set
1 Set
0.4 mins
0.4 mins
0.4 mins
@6
@6.5
@7.5
5A
Belt Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8
5B
Hamstring Curl
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
6A
Lunge (Kettlebell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
6B
Step-Up (Weighted)
2 Sets
1 Set
1.3 mins
1 mins
@6
@6
7A
V-Up
3 Sets
15 Reps
7B
Hollow Hold
3 Sets
0.3 mins
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
2
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@7.5
3
Dip (Bodyweight)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
High Pull
3 Sets
8-12 Reps
6
Face Pull
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
3-6 Reps
75%
80%
85%
90%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
@7
@7.5
@8
@8.5
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
4
Katana Extension
3 Sets
10 Reps
@7.5
5
Push Up (Incline)
3 Sets
AMRAP
6
Power Jerk
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
6 Reps
55%
65%
75%
80%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
5 Reps
3 Reps
2 Reps
50%
60%
70%
80%
90%
95%
2
Hyperextension
3 Sets
15 Reps
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
60%
70%
80%
90%
4
Good Morning
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6
@7
@8
5
Lying Leg Curl
4 Sets
AMRAP
6
21s (EZ Bar)
3 Sets
21 Reps
7
Chin-Up (Assisted)
4 Sets
AMRAP
Day 1
1
Hyperextension
3 Sets
10 Reps
2
Sissy Squat
3 Sets
10 Reps
4A
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@7.5
4B
Split Squat (Smith Machine)
1 Set
1 Set
1 Set
0.4 mins
0.4 mins
0.4 mins
@6
@6.5
@7.5
5A
Belt Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8
5B
Hamstring Curl
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
6A
Lunge (Kettlebell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
6B
Step-Up (Weighted)
2 Sets
1 Set
1.3 mins
1 mins
@6
@6
7A
V-Up
3 Sets
15 Reps
7B
Hollow Hold
3 Sets
0.3 mins
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
2
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@7.5
3
Dip (Bodyweight)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
High Pull
3 Sets
8-12 Reps
6
Face Pull
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
3-6 Reps
75%
80%
85%
90%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
@7
@7.5
@8
@8.5
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
4
Katana Extension
3 Sets
10 Reps
@7.5
5
Push Up (Incline)
3 Sets
AMRAP
6
Power Jerk
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
6 Reps
55%
65%
75%
80%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
5 Reps
3 Reps
2 Reps
50%
60%
70%
80%
90%
95%
2
Hyperextension
3 Sets
15 Reps
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
60%
70%
80%
90%
4
Good Morning
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6
@7
@8
5
Lying Leg Curl
4 Sets
AMRAP
6
21s (EZ Bar)
3 Sets
21 Reps
7
Chin-Up (Assisted)
4 Sets
AMRAP