Glutes & Upper Thigh Builder
Glute + Hamstring Focus
Targeting posterior chain: glutes and hamstrings.
Hip Thrust (Machine)
4 sets
·
15 reps
Romanian Deadlift (Dumbbell)
4 sets
·
12 reps
Cable Pull Through
3 sets
·
15 reps
Back Extension (Machine)
3 sets
·
15 reps
Seated Leg Curl (Machine)
3 sets
·
12 reps
Quad + Glute Focus
Emphasizing quads with strong glute engagement.
Squat (Barbell)
6 sets
·
10 reps
Leg Press (Machine)
4 sets
·
12 reps
Lunge (Dumbbell)
3 sets
·
12 reps
Hip Abduction (Machine)
3 sets
·
15 reps
Standing Calf Raise
3 sets
·
20 reps
Full Lower Body (Progressive Load)
Balanced lower-body day emphasizing glutes, thighs, and progressive overload.
Deadlift (Barbell)
4 sets
·
8 reps
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Goblet Squat
3 sets
·
12 reps
Single Leg Hip Thrust (Dumbbell)
4 sets
·
12 reps
Glute Bridge
3 sets
·
15 reps
Calf Extension (Machine)
3 sets
·
20 reps