Over the last few weeks we’ve been covering the topic of the glutes and how to program training sessions and programs to be able to specifically get the most out of your booty. Now this is a favourite area for females however these blogs have not been focused on any specific gender as anyone will be able to use these programs and exercises to help take their body and physique to that next level. In part 3 of this blog series we are going to take the training up a level from last week and start to get a little bit more advanced. As well as a couple of different programs targeting specific goals. (See Part 1 & 2 of this blog for more).
Day 1 Hypertrophy
A1) Barbell Back Squats (Barbell or Dumbells) 4sets x 10 reps Tempo: 4010
B1) Bulgarian Split Squats 4 sets x 10reps each side Tempo: 3010
B2) Barbell Walking Lunges 4 sets x 10 reps each side Tempo: 3010
C1) Deadlifts (Heavy) 4 sets x 8-10 reps Tempo: 3010
C2) Single Leg Deadlifts 4 sets x 10 reps each leg Tempo: 3010
D1) Barbell Hip Thrust 4 sets x 12 reps Tempo: 3012
D2) GHD Back Extensions 4 sets x 10 Reps Tempo: 3010
Finisher: TABATA Squat Jumps 8 sets of 20 seconds on 10 seconds rest.
Day 2 Hypertrophy
A1) Sumo Squats 5 sets x 10-12 reps Tempo: 4010
B1) Leg Press 4 sets x 10 reps Tempo: 4010
B2) TRX Pistol Squats 4 sets x 15 reps Tempo: 3010
C1) Leg Extensions 4 sets x 10reps Tempo: 3010
C2) Leg Curl 4 sets x 10 reps Tempo: 3010
D1) Standing Calf Raise 3 sets x 20 reps Tempo: 3011
D2) 1 1/4 Goblet Squats 3 x 20+10 BW Tempo: 3121
Day 3 (Conditioning/Fat Burning)
A1) Prowler
B1) Sled Pulls
C1) Plyometric Lunges
D1) Sissy Squats
E1) Cleans
D1) Box Jumps
E1) Kettle Bell Swings
F1) Tyre Flips
4 Rounds of 45 seconds on 15 rest at each exercise.
Conclusion
This blog series isn’t by any means the bible of glute development. However these are a few of the best glue & legs exercises, put together in a structured program designed specifically for people wanting to build their lower bodies into works of art. There are many different ways to do this and I urge you guys to be more creative. I strongly believe that these exercises and activations (In part 2) are among some of the best movements you should try to master to develop the best shape through your legs and in particular your glutes. Don’t get bogged down doing the same thing over and over again, remember that if you’re comfortable in your training sessions you’re not going to get results. Once you find it becomes easy, change it. Hope this blog has helped you with at least some ideas & knowledge about how to develop and strengthen your glutes.
Have a great day guys!
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