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Glute Development Weekly Workout

By Chris Stone

Experience
Advanced (3+ years)
Time
40 minutes/day | 3 days/week
Good for
Gain Strength, Build Muscle
Equipment
Barbell, Squat Rack, 2 x Dumbbell, Box, Bodyweight, Flat Bench, 1 x Kettlebell
Statistics
Average Cardio Intensity
50%
Average Exertion
70%
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. With both compound and accessory exercises, beginners looking to get their feet wet with a routine should give this workout a shot!

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Workout Overview


Monday - Workout A

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
3-5 sets, 5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Step-Up demonstrationPlay Dumbbell Step-Up demonstration
2. Dumbbell Step-Up
3-5 sets, 5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
3. Single Leg Hip Bridge
5 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Wednesday - Workout B

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
3-5 sets, 5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Jump Squat demonstrationPlay Dumbbell Jump Squat demonstration
2. Dumbbell Jump Squat
3-5 sets, 5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Glute Kickback demonstrationPlay Glute Kickback demonstration
3. Glute Kickback
5 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Workout C

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Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
1. Barbell Hip Thrust with Bench
3-5 sets, 5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Single-Leg Barbell Deadlift▶
2. Single-Leg Barbell Deadlift
3-5 sets, 5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
3. Kettlebell Swing
5 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 11/22/2018, UTC


Last Updated: 10/1/2021, UTC

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