0

Is this a good glutes workout plan?

Monday:

  1. Hip thrusts: 100 kg

  2. KAS glute bridges

  3. Romanian deadlift: 70 kg

  4. Abduction machine: 170 kg

  5. Reverse lunges smith machine: 45 kg

  6. Step ups smith machine: 10 kg

  7. Sumo squats

Wednesday:

  1. Glute bridges

  2. Hip thrusts: 100 kg

  3. Romanian deadlift: 70 kg

  4. Reverse lunges smith machine: 45 kg

  5. Step ups smith machine: 10 kg

  6. Bulgarian split: 20 kg - Træk knæ tilbage mod bænk - escalator

  7. Glute kickbacks: 7 kg

Friday:

  1. Hip thrusts: 100 kg

  2. Good mornings

  3. Hyperextension: 24 kg

  4. Single leg hip thrust:

  5. Goblet squat to RDL:

  6. Dumbell squats (workoutchristina):

  7. Single leg leg press / single leg deadlift (krissy)

3
  • For....what purpose? And why nothing upper body?
    – JohnP
    Commented Aug 10, 2023 at 14:35
  • You're forgetting bench press.
    – CPlus
    Commented Aug 10, 2023 at 19:24
  • Some more info about your program would be helpful here.
    – Thomas Markov
    Commented Aug 23, 2023 at 1:37

1 Answer 1

1

The limiting factor here will be other body parts. (Lower back, joints, hamstrings) This is a large amount of volume for the glutes, but it also involves other muscles. 4 sets for 3 days in both shortened and lengthen position would be plenty of sets recommend for adequate muscle growth so long as progressive overload is being done, and you are recovering properly.

Your Answer

By clicking “Post Your Answer”, you agree to our terms of service and acknowledge you have read our privacy policy.

Not the answer you're looking for? Browse other questions tagged or ask your own question.