ABCDEFGHIJKLMNOPQRST
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Gorgeous Glutes
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weeks 1 - 4
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W1W2W3W4W1W2W3W4W1W2W3W4
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DAY 1 - WORKOUT AWeightWeightWeightWeightDAY 2 - WORKOUT BWeightWeightWeightWeightDAY 3 - WORKOUT CWeightWeightWeightWeight
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BW hip thrustBW single-leg glute bridgeBarbell glute bridge
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3 sets, 20 reps3 sets, 20 reps per side3 sets, 10 reps
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BW full squatBW walking lungeGoblet full squat
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3 sets, 20 reps3 sets, 10-20 reps per side3 sets, 10 reps
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BW back extension
BW reverse hyper extension
Dumbbell Romanian deadlift
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15
3 sets, 20 reps3 sets, 20 reps3 sets, 10 reps
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Side lying clamSide lying abductionCable hip rotation
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1 set, 30 reps per side1 set, 30 reps per side1 set, 10 reps per side
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