Free personalized workout plan

Glute Development Weekly Workout

By Chris Stone

Experience

Beginner (1-2 years)

Days per week

3 days

Time

55 minutes

Genders

Goals

Build Muscle (Female)

Gain Strength (Female)

Description

This 3 day workout focuses on the lower body to build a powerful glutes. With only 3 sessions per week, beginners should be able to adopt this workout plan and start building their own workout rhythm.

Show More

Source

Equipment

Barbell, Bench, Bodyweight, Dumbbell, Kettlebell

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

55 minutes

Genders

Days per week

3 days

Goals

Build Muscle (Female)

Gain Strength (Female)

Description

This 3 day workout focuses on the lower body to build a powerful glutes. With only 3 sessions per week, beginners should be able to adopt this workout plan and start building their own workout rhythm.

Show More

Equipment

Barbell, Bench, Bodyweight, Dumbbell, Kettlebell

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

Workout Overview

Day 1: Monday - Workout A

Day 2: Rest

Day 3: Wednesday - Workout B

Day 4: Rest

Day 5: Friday - Workout C

Day 6: Rest

Day 7: Rest

Week 1

Monday - Workout A

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 - 5 sets	5 reps	180s
2. Dumbbell Step-Up ▶	3 - 5 sets	5 reps	180s
3. Single Leg Hip Bridge Single Leg Glute Bridge by Avid Fitness	5 sets	10 - 15 reps	60s

Wednesday - Workout B

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 - 5 sets	5 reps	180s
2. Dumbbell Jump Squat ▶	3 - 5 sets	5 reps	180s
3. Glute Kickback ▶	5 sets	10 - 15 reps	60s

Friday - Workout C

Exercise	Sets	Reps	Rest	Notes
1. Barbell Hip Thrust with Bench Hip Thrust from Bench by Andrew Heming	3 - 5 sets	5 reps	180s
2. Single-Leg Deadlift with Barbell ▶	3 - 5 sets	5 reps	180s
3. Kettlebell Swing ▶	5 sets	10 - 15 reps	60s

Date Created: 11/22/18, 3:09 PM

Last Updated: 9/12/20, 9:38 PM

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