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Program: GLUTE GAINS

DAY 3: (GLUTES + PUSH)


1A

Glute Biased Leg Press

Note: Press through midfoot, with feet high and narrow-ish. Only work in active range (lower back shouldn’t round at the bottom of the rep)

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

1B

Dip

Note: Use weight/band if necessary to make appropriate difficulty. ~180-240s rest

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

2A

Hatfield Split Squat

Note: If no safety squat bar, use DB and hold onto something sturdy (weight in opp hand)

SETS: 4

REPS: 8es

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

2B

High Incline DB SH Press

Note: Keep back flat on bench and ribs compressed ~180-240s rest

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

3A

Push-Up

Note: Leave reps in tank based on RPE. Use decline and/or deficit to increase difficulty.

SETS: 4

REPS: N/A

RPE (Weeks 1-4): 7,7,8,9

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

3B

Overhead Triceps Cable Extension

Note: Reach elbows up (protract shoulders)

SETS: 3

REPS: 10

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R

3C

Adductor Machine

Note: 2s squeeze each rep, go through as large a range of motion you can tolerate ~90-120s rest

SETS: 4

REPS: 10

RPE (Weeks 1-4): 8,8,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

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