Glute Development Weekly Workout

By Chris Stone

	Advanced (3+ years)
	44 minutes/day \| 3 days/week
	Gain Strength, Build Muscle
	Barbell, Squat Rack, 2 x Dumbbell, Box, Bodyweight, Flat Bench, 1 x Kettlebell Show More

Average Exertion

Average Cardio Intensity

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. With both compound and accessory exercises, beginners looking to get their feet wet with a routine should give this workout a shot!

Description

Week 1 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

Day 1 - Monday - Workout A

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3-5 sets	5 reps	180s
2.Dumbbell Step-Up	3-5 sets	5 reps	180s
3.Single Leg Hip Bridge	5 sets	10-15 reps	60s

Day 3 - Wednesday - Workout B

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	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

Day 5 - Friday - Workout C

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

Date Created: 11/22/2018, UTC

Last Updated: 10/29/2021, UTC

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