Glutes and legs focus

Beginner, 4 days a week, 10 weeks

Four days a week with the lower body first: hip thrusts, squats and hinges for strong glutes and legs, plus one upper-body day so nothing is left behind.

The days

1. 1Glutes A

   • Barbell hip thrust 120 s rest 4 × 8–12
   • Barbell squats 150 s rest 3 × 6–10
   • Romanian deadlift barbell 120 s rest 3 × 8–10
   • Dumbbell Bulgarian split squat 90 s rest 3 × 8–12
   • Glute bridge with abduction bodyweight 60 s rest 3 × 15–20

2. 2Upper body

   • Lat pull down normal grip 90 s rest 3 × 8–12
   • Dumbbell chest press flat 90 s rest 3 × 8–12
   • Seated cable row V-bar machine 90 s rest 3 × 10–12
   • Standing shoulder press dumbbell 90 s rest 3 × 8–12
   • Lateral raises dumbbell 60 s rest 3 × 12–15
   • Plank 45 s rest 3 × 40 s

3. 3Legs B

   • Leg press wide high stance 120 s rest 4 × 10–12
   • Barbell sumo deadlift 150 s rest 3 × 6–8
   • Bench alternating step ups 75 s rest 3 × 10–12
   • Lying leg curl machine 75 s rest 3 × 10–12
   • Curtsy lunge bodyweight 60 s rest 3 × 12–15
   • Seated calf machine 60 s rest 3 × 12–15

4. 4Glutes C

   • Barbell hip thrust 90 s rest 3 × 12–15
   • Goblet squats dumbbells 75 s rest 3 × 12–15
   • Single leg Romanian deadlift dumbbell left 60 s rest 3 × 10–12
   • Single leg Romanian deadlift dumbbell right 60 s rest 3 × 10–12
   • Chair frog feet elevated glute bridge bodyweight 60 s rest 3 × 15–20
   • Dead bug 45 s rest 3 × 10–12