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Glute Guide 2.0 PDF

The document summarizes an updated 4-week glute and leg workout program with an additional upper body workout each week. The program consists of 4 workouts per week - 3 focused on glutes and legs, and 1 on upper body. Each workout includes 5-6 exercises done in circuits with supersets and short rest periods. The program progresses from a strength block in weeks 1-4 to a higher volume block in weeks 5-8.

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AmandaLever
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13K views25 pages

Glute Guide 2.0 PDF

The document summarizes an updated 4-week glute and leg workout program with an additional upper body workout each week. The program consists of 4 workouts per week - 3 focused on glutes and legs, and 1 on upper body. Each workout includes 5-6 exercises done in circuits with supersets and short rest periods. The program progresses from a strength block in weeks 1-4 to a higher volume block in weeks 5-8.

Uploaded by

AmandaLever
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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The Glute Guide is back - updated with

new exercises and workout splits!


Glute Guide 2.0 now also comes with an upper body workout per
week to keep the strength balanced in your whole body. The main
goal with this guide is to grow your glutes while keeping strength
and volume in the rest of your body. This guide is based on how I
personally like to train my glutes and legs. You will be doing 4
workouts a week, 3 glutes/legs workouts and 1 upper body workout.
Time to build that peach!

2
Explaining Methods

TUT = Time under Tension:


For example: HIP THRUST TUT: 1-1-3
MEANING: This is the speed of the movement in each section of
the performed exercise.
1 = Thrust up the weights in 1 sec
1 = Hold the weights up and squeeze for 1 sec
3 = Lower phase 3 sec

SS = Superset
Working on two different exercises in the same set.
For example: Biceps DB curls Superset with Overhead triceps
extensions. No rest in between exercises, you rest when you have
done the full superset.
Tip: Add a shorter abs circuit of own choice after one of the
workouts per week (optional)

3
WE E K S 1 - 4

Strength Block

4
DAY 1

Lower Body
Warmup 10min bicycle / cross trainer

1. Barbell Hip Thrust


Set: 2 Warmup sets. 4 Working sets
Reps: 8
T.U.T: 1-2-2
Rest: 90sec

2. Barbell Walking Lunges


Set: 4
Reps: 10 each leg
Rest: 90sec

3. DB Bulgarian Split Squat On


Bench
Set: 4
Reps: 12 each leg
T.U.T: 2-1-1
Rest: 90sec

4. Leg Press
Set: 4
Reps: 15
Rest: 60 sec

5. Cable Kickbacks
Set: 4
Reps: 15 each leg
Rest: 60sec

5
DAY 2

Upper Body
Warmup 10min bicycle / cross trainer

1. Neutral Grip Pull-Ups


(banded or non-banded)
Set: 5
Reps: 5
T.U.T: 1-1-3
Rest: 90 sec

2a. Seated DB Arnold Press


Set: 4
Reps: 12
T.U.T: 1-1-2
Rest: 10 sec
SUPERSET WITH

2b. Standing Lateral Raises


Set: 4
Reps: 12
T.U.T: 1-1-2
Rest: 90 sec

3. Standing Barbell Row


Set: 5
Reps: 12
Rest: 60 sec

4a. 45* Incline DB Chest Press


Set: 4
Reps: 12
Rest: 10 sec
SUPERSET WITH

6
4b. Floor Triceps Diamond
Push-ups
Set: 4
Reps: 12
Rest: 90 sec

5a. Cable Rope Front Raises


Set: 4
Reps: 12
Rest: 10 sec
SUPERSET WITH

5b Cable Rope Face Pulls


Set: 4
Reps: 12
Rest: 60 sec

6a. Standing BBB Biceps Curl


Set: 4
Reps: 12
T.U.T: 1-1-2
Rest: 10 sec
SUPERSET WITH

6b. Standing Barbell Triceps


Extension
Set: 4
Reps: 12
T.U.T: 2-1-1
Rest: 60 sec
7
DA Y 3

Rest Day

8
DAY 4

Lower Body
Warmup 10min bicycle / cross trainer

1. Abductor Machine
Set: 2 warmup sets. 4 Working sets.
Reps: 15
T.U.T: 1-2-1
Rest: 60 sec

2. Barbell Squats Wide Stance


Set: 4
Reps: 8
T.U.T: 4-1-1
Rest: 90 sec

3. Barbell Hip Thrust


Set: 4
Reps: 12
T.U.T: 1-2-1
Rest: 60 sec

4. DB Stiff Leg Deadlift


Set: 4
Reps: 10
Rest: 60 sec

5. DB Backward Lunges
Alternating
Set: 4
Reps: 10 each leg
Rest: 45 sec

9
6. Leg Extensions
Set: 3
Reps: 15
Rest: 45sec

10
DA Y 5

Rest Day

11
DAY 6

Lower Body
Warmup 10min bicycle / cross trainer

1. Barbell Sumo Deadlift


Set: 5
Reps: 6
T.U.T: 1-1-4
Rest: 90sec

2. DB Front Foot Elevate Split


Squats
Set: 4
Reps: 12
Rest: 60sec

3. Barbell Good Mornings


Set: 4
Reps: 12
T.U.T: 3-1-1
Rest: 60sec

4. Frog Pumps (Body Weight)


Set: 3
Reps: 20
Rest: 45sec

5. Lying Leg Curl Machine


Set: 3
Reps: 12
T.U.T: 1-1-2
Rest: 45sec

12
6. Hyperextensions 45*
(rounded back)
Set: 3
Reps: 20
Rest: 45sec

13
DA Y 7

Rest Day

14
WEEKS 5-8

Volume Block

15
DAY 1

Lower Body
Warmup 10min bicycle / cross trainer

1a. Barbell Squats


Set: 4
Reps: 10/ each leg
T.U.T: 3-1-1
Rest: 20sec
SUPERSET WITH

1b. Barbell Backwards Step


Lunges - Alternating
Set 4
Reps: 10 / each leg
Rest: 120 sec

2. Barbell Hip Thrust (choose


weight wisely)
Set: 4
Reps: 10
T.U.T: 1-2-1
Rest: 45sec

3a. DB Walking lunges


Set 4
Reps: 12/each leg
Rest: 20sec
SUPERSET WITH

3b. DB Stiff Deadlift


Set 4
Reps: 10
T.U.T: 3-1-1
Rest: 120sec

16
4. Single Leg Elevate Glute
Bridges
Set: 3
Reps: 12/ each leg
Rest: 45sec

5. Abduction Machine
Set: 3
Reps: 15
Rest: 45 sec

17
DAY 2

Upper Body
Warmup 10min bicycle / cross trainer

1. Deadlift
Set: 2 Warmup 4 Working
Reps: 10
T.U.T: 1-1-3
Rest: 90 sec

2a. Close Grip Lat Pulldown


Set: 4
Reps: 12
Rest: sec
SUPERSET WITH

2b. Standing Rope Low Rows


Set: 4
Reps: 12
Rest: 90 sec

3a. Standing Overhead


Barbell Shoulder Press
Set: 4
Reps: 12
Rest: 10
SUPERSET WITH

3b. 90* Leaning Barbell Face


Pull
Set: 4
Reps: 12
Rest: 60

18
4a. DB Incline Chest Flyes
Set: 4
Reps: 12
T.U.T: 2-1-1
Rest: 10 sec
SUPERSET WITH

4b. DB Triceps Skull Crushers


Set: 4
Reps: 12
Rest: 60 sec

5a. Standing DB Upright Rows


Set: 4
Reps: 12
Rest: 60
SUPERSET WITH

5b. DB Biceps Curls


Set: 4
Reps: 12
Rest: 60

19
DA Y 3

Rest Day

20
DAY 4

Lower Body
Warmup 10min bicycle / cross trainer

1. Cable Kickbacks
Set: 4
Reps: 12 each leg
T.U.T: 1-1-2
Rest: 45 sec

2. Leg Press High Wide Stance


Set: 4
Reps: 12
T.U.T: 4-1-1
Rest: 90 sec

3. Barbell Rumanian Deadlift


Set 4
Reps: 12
T.U.T: 2-2-1
Rest: 60sec

4. Lying Leg Curl


Set: 4
Reps: 12
T.U.T: 1-1-3
Rest: 45 sec

5a. DB Single Leg Stiff Deadlift


Set 4
Reps: 12 each leg
T.U.T: 2-1-1
Rest: 20sec
SUPERSET WITH
21
5b. DB Glute Bridges
Set 4
Reps: 15
Rest: 90sec

22
DA Y 5

Rest Day

23
DAY 6

Lower Body
Warmup 10min bicycle / cross trainer

1a. Smith Machine Sumo Squats


Set 4
Reps: 8
T.U.T: 3-1-1
Rest: 20sec
SUPERSET WITH

1b. Smith Machine Good


Mornings
Set 4
Reps: 12
T.U.T: 3-1-1
Rest: 90sec

2a. B-Stance Barbell Hip Thrust


Set 4
Reps: 12/each leg
T.U.T: 1-2-2
Rest: 20sec
SUPERSET WITH

2b. DB Heel Elevate Goblet


Squats
Set 4
Reps: 15
Rest: 90sec

3. DB Reversed Frog Pumps -


On Bench
Set: 3
Reps: 15
Rest: 45 sec
SUPERSET WITH
24
DA Y 7

Rest Day

25

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