6 Day Gym Plan Focusing on Glutes
Day 1 Legs
5 Sets Total- 1-12, 2-10, 3-10, 4-15, 5-30 (stay on set 4 weigh and drop when needed)
Smith Squats
6 Sets 15
Leg Press
3 Sets 15
RDL
Superset with
Walking BB Lunges
2 Sets 20
Leg Ext
Superset with
Ham Curl
3 Sets of 50
KB Swing
Superset with
1 Leg Side Stepover Bench, weight at chest (count to 25 each leg)
Day 2 Upper More Shoulders
3 Sets 12
Chest Press
5 Sets 6-8
Shoulder Press DB
4 Sets 15
Shoulder Press Machine
Superset with
Seated Lat Raises
Pyramid 6 Sets- 20,15,10,10,15,20
Arnold Press
3 Sets 15
Underhand front to underhand Lat Raise
3 Sets 20
Press Ups
Day 3 Glutes
5 Sets 15
Static Lunges smith/BB (1 sec pulse at bottom, 15 each side)
5 Sets 15
Hip Thrusts
3 sets 30
Curtsy Lunges with low squat (30 each side, keep light)
3 Sets 30
Abductor (lean forward)
Superset with
Adductor
3 Sets 30
Donkey Kicks Cable (30 each side
Day 4 Upper More Back
5 Sets 6-8
Deadlift
3 Sets 4
Negative Pull ups
4 Sets 15
Lat Pull Down
Superset with
Cable standing Posterior deltoid crossover fly
Pyramid 6 Sets- 20,15,10,10,15,20
1 Arm Row
3 Sets 15
Dragon Row inclined bench face down
3 Sets 20
Back Extensions
Day 5 Quads
4 Sets 10 Reps appropriate weight for you., then 1 Set 100 start on 4th rep weight then drop as needed
Leg Press
4 Sets of 20 Reps
Wide Leg Squat
Superset with
Alternative Back Lunges
Mini Circuit 3 Sets- Set 1-30, Set 2-20, Set 3-15
Jump Squats
Alternative Side Lunges (count to reps, NOT reps each side)
Sumo Squat 16KB
Day 6 Hams and Glutes
4 Sets 10 appropriate weight for you, then 1 Set 100 after 30kg BB rest as needed
Hip Thrusts
4 Sets of 25 Reps
Landmine Squat
3 Sets of 20 Reps (10 each leg)
B Stance RDL
3 Sets of 20 Reps
Cable RDL
Superset with
Ball/TRX Curl
Day 7 REST
ABS TO BE DONE ANY DAY
1 Min each exercise, 3 rounds
Boat Twists (if you fall come back in)
Cacoons , slow and controlled
Leg Lowering off end Bench
Once you have done them 3 rounds complete 1 min plank crunches / TRX plank Crunches