Glutes + Full Body Toner 2 Day Workout Plan

By Pedro Bernardes

	Advanced (3+ years)
	51 minutes/day \| 4 days/week \| 4 weeks
	Build Muscle, Gain Strength, Tone Body
	Barbell, Squat Rack, 2 x Dumbbell, Flat Bench, Abduction/Adduction Machine, Bodyweight, 45 Degree Leg Press Machine, Suspension (TRX), Loop Bands, Pull up bar, Exercise Ball, Medicine Ball Show More

Average Exertion

Average Cardio Intensity

To tone your body is to develop and increase your muscle tonus. This means that, even when your not contracting your muscles they have a higher muscle tonus then before.

Also when you want to tone your body sometimes you want to develop some muscles more than others.

Adding Super Sets in this workout increases volume and intensity of training, increases local muscular endurance and allows equilibrium between agonist and antagonist muscles.

Drop Sets at the end of the workout you will take your muscles do complete exhaustion.

These workouts have that objective of toning and shaping your Glutes and keep a full body workout to ensure a balanced one.

Description

Week 1 Overview

Day 1:

Glutes Workout

Day 2:

Full Body Workout

Day 3:

Rest

Day 4:

Glutes Workout

Day 5:

Full Body Workout

Day 6:

Rest

Day 7:

Rest

Day 1 - Glutes Workout

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Wide-Stance Barbell Squat	4 rounds	14 reps	0s
1B.Dumbbell Alternating Rear Lunge	4 rounds	12 reps	0s
1C.Barbell Hip Thrust with Bench	4 rounds	12 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Dumbbell Alternating Side Lunge	4 rounds	12 reps	0s
2B.Thigh Abductor	4 rounds	12 reps	0s
2C.Glute Kickback	4 rounds	12 reps	60s
3.Wide-stance Leg Press See Exercise Notes	3 sets	21-99 reps	90s

Day 2 - Full Body Workout

Scroll to top

Exercise	Sets	Reps	Rest
1.TRX Hamstring Curl	3 sets	12 reps	60s
2.Thigh Adductor	3 sets	12 reps	60s
3.Resistance Band Assisted Pull Up (From Knee)	3 sets	12 reps	60s
4.Swiss Ball Pushup	3 sets	12 reps	60s
5.Dumbbell Clean and Press	3 sets	12 reps	60s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.Plank	3 rounds	2s	0s
6B.Barbell Romanian Deadlift	3 rounds	14 reps	60s
Circuit #7 - 3 rounds Rest 60s between rounds
7A.Lying Floor Leg Raise See Exercise Notes	3 rounds	14 reps	0s
7B.Medicine Ball Wood Chops See Exercise Notes	3 rounds	14 reps	60s

Day 4 - Glutes Workout

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Wide-Stance Barbell Squat	4 rounds	14 reps	0s
1B.Dumbbell Alternating Rear Lunge	4 rounds	12 reps	0s
1C.Barbell Hip Thrust with Bench	4 rounds	12 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Dumbbell Alternating Side Lunge	4 rounds	12 reps	0s
2B.Thigh Abductor	4 rounds	12 reps	0s
2C.Glute Kickback	4 rounds	12 reps	60s
3.Wide-stance Leg Press See Exercise Notes	3 sets	21-99 reps	90s

Day 5 - Full Body Workout

Scroll to top

Exercise	Sets	Reps	Rest
1.TRX Hamstring Curl	3 sets	12 reps	60s
2.Thigh Adductor	3 sets	12 reps	60s
3.Resistance Band Assisted Pull Up (From Knee)	3 sets	12 reps	60s
4.Swiss Ball Pushup	3 sets	12 reps	60s
5.Dumbbell Clean and Press	3 sets	12 reps	60s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.Plank	3 rounds	2s	0s
6B.Barbell Romanian Deadlift	3 rounds	14 reps	60s
Circuit #7 - 3 rounds Rest 60s between rounds
7A.Lying Floor Leg Raise See Exercise Notes	3 rounds	14 reps	0s
7B.Medicine Ball Wood Chops See Exercise Notes	3 rounds	14 reps	60s

Date Created: 12/21/2018, UTC

Last Updated: 11/1/2021, UTC

More workouts like this

Women's Build Muscle, Women's Gain Strength, Women's Tone Body

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan