Glute Finale
Now that we have your 4-6 rep max from week 1 and we know your 1 rep max. This week, we will be lifting at 70% of your 1 rep max so go ahead and make note for all ‘A’ exercises ‘main lifts’.
You will perform 3 main lift working sets this week, with the 3rd set being AMRAP (as many reps as possible with correct form). Sets 1 and 2 are 8 reps each. Expect plenty of AMRAP reps on the main lifts. You will be doing a smaller rep range for all of the other secondary exercises.
On all other exercises, secondary lifts, if you can’t meet the rep goal of 3×8-10, drop weight and go again. You should aim to use the same weight for all three sets. If you find the weights are too heavy or too light, feel free to adjust at your own will to better suit the rep range.
On all other exercises, if you can’t get the reps, drop weight and go again. You should aim to use the same weight for all 2 sets. If you find the weights are too heavy or too light, feel free to adjust at your own will to better suit the rep range.
Monday (Lower Body)
A. Low Bar Back Squat Use Barbell or Smith Machine: 8,8,AMRAP
B. Front Plank Kickback band or ankle weight: 3×8
C. Single Leg -Leg Press in machine: 3×8
D1. Nordic: 3×10
Tuesday (Upper Body)
A. Rack Pull Barbell or Smith Machine: 8,8,AMRAP
B. T Bar Row: 3×8 each arm
C. Underhand Lat Pull Down or Hammer Strength High Row: 3×8
D1. Lat Press Down: 3×10
D2. Tricep Kickback: 3×10
E. Drag Curl barbell or EZ curl bar: 3×10 each leg
Wednesday (Off)
1 hour yoga OR Walk – low intensity steady state cardio (LISS): 65% max heart rate and can be broken up into sessions. Take a morning walk for 30 minutes and a night walk for 30.
Thursday (Upper Body)
A. Chin Up Grip Pull Down or Chin Ups (half way): 8,8,AMRAP
B. Single Arm DB bent over row braced on bench or rack: 3×8
C. Seated DB Press or Inverted Row in Smith Machine: 3×8
D1. Seated Lateral DB Raise or Underhand Seated cable Row: 3×10
D2. Decline Reverse Crunch: 3×10
E1. Preach Curl Machine: 3×10 each
E2. Decline Tricep Skull Crusher (EZ bar): 3×10 each
Friday (Lower Body)
A. Glute Bridge Floor: 8,8,AMRAP
B. Kneeling Hip Thrust Smith Machine: 3×8 each leg
C. High Step Ups in Smith Machine or DB: 3×8
D. Hamstring Curl Machine Lying: 3×10 each side
E. Side Lying Band Hip Abduction: 3×10
Saturday: GLUTE CIRCUIT #2
A. Bench Press BB or Smith: 2-3×15
B1. Jump Squats: 2-3×15
B2. Single Leg Side to Side Jump: 2-3×15 each side
C1. Plate Sumo Squat Pulse (hold plate parallel to floor): 2-3×15
C2. DB Sumo Squat Pulse (stand on two risers or bench/boxes): 2-3×15
D1. Band or weighted Frog Pumps: 2-3×15
D2. Sumo Deadlift with Deficit: 2-3×15 3 second holds at the bottom
Sunday (Off)