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

Female

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.

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Average Exertion

70%

Average Cardio Intensity

50%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

55 minutes

Genders

Female

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.

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Equipment

Barbell, Bench, Bodyweight, Dumbbell, Kettlebell

Avg Exertion

70%

Workout Type

Muscle Focus

Avg Cardio Intensity

50%

Workout Overview

Week 1


Monday - Workout A

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ExerciseSetsRepsRestNotes
1. Barbell Squat3 - 5 sets5 reps180s
2. Dumbbell Step-Up
Dumbbell Step-Up
3 - 5 sets5 reps180s
3. Single Leg Hip Bridge5 sets10 - 15 reps60s

Wednesday - Workout B

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ExerciseSetsRepsRestNotes
1. Barbell Deadlift3 - 5 sets5 reps180s
2. Dumbbell Jump Squat
Dumbbell Jump Squat
3 - 5 sets5 reps180s
3. Glute Kickback
Glute Kickback
5 sets10 - 15 reps60s

Friday - Workout C

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ExerciseSetsRepsRestNotes
1. Barbell Hip Thrust with Bench3 - 5 sets5 reps180s
2. Single-Leg Deadlift with Barbell
Single-Leg Deadlift with Barbell
3 - 5 sets5 reps180s
3. Kettlebell Swing
Kettlebell Swing
5 sets10 - 15 reps60s

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


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

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