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Program: GLUTE GAINS

  • Phase: 1
  • Weeks: 1-4
  • DAY 1, DAY 2, REST, DAY 3, REST, DAY 4, REST
Day 1
Day 2
Day 3
Day 4

DAY 4: (GLUTES + PULL)

1

Hip Thrust

Note: Shins stay vertical and knees don’t get pulled back excessively (whilst still ensuring a decent range of motion). Keep ribs compressed and hinge at the hips without lower back movement ~180s rest

SETS: 4

REPS: 8

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

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

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

2A

Walking Lunge

Note: Slight forward torso lean and press through mid-foot (don’t try to stay on heels)

SETS: 4

REPS: 10es

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

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

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

2B

B-Stance RDL (DB)

Note: Weight off back leg but use it to balance (95% weight balance to front leg) ~120-180s rest

SETS: 4

REPS: 10es

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

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

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

3A

SA DB Row

Note: Keep support arm fully protracted, drive shoulder and elbow back.

SETS: 4

REPS: 8es

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

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

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

3B

Laying Leg Curl

Note: SL. Keep ribs compressed and don’t arch lower back. Drive elbows back whilst holding onto handles to create tension in back and increase stability. ~120-180s rest

SETS: 4

REPS: 10

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

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

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

4A

Supine Cable Hip Flexion

Note: Keep back flat against ground and go through full range

SETS: 4

REPS: 10es

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

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

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

4B

Bent Knee Calf Raise

Note: SL. Feet straight, 2s pause at bottom ~120-180s rest

SETS: 4

REPS: 6es

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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