Glutes and legs
3x a week: glutes and legs at the gym, plus one day of glutes at home.
Training days: Mon, Wed, Fri
Glutes · Mon
| Exercise | Sets × reps |
|---|---|
| Hip thrust | 4 × 10 |
| Bulgarian split squat | 3 × 10 |
| Hip abduction machine | 3 × 15 |
| Cable glute kickback | 3 × 12 |
| Frog pump | 3 × 20 |
Legs · Wed
| Exercise | Sets × reps |
|---|---|
| Barbell back squat | 4 × 8 |
| 45° leg press | 4 × 12 |
| Stiff-leg deadlift | 3 × 10 |
| Leg extension | 3 × 12 |
| Standing calf raise | 4 × 15 |
Glutes at home · Fri
| Exercise | Sets × reps |
|---|---|
| Single-leg glute bridge | 3 × 12 |
| Curtsy lunge | 3 × 12 |
| Clamshell | 3 × 15 |
| Fire hydrant | 3 × 15 |
| Lateral band walk | 3 × 20 |
| Step calf raise | 3 × 15 |
Use the "Glutes and legs" template in K&L Fit: create your account, open My Workouts and tap Templates.
Free for people who train. The app suggests last time's weight, times your rest and shows your progress.