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Workout for women with a focus on glutes
A 4 weeks gym program, 3-4 workouts a week. The cycle has 6 workouts, each with 6 to 8 exercises, about 60 minutes and 420 kcal on average. Most sets go to legs, glutes and back.
- Level: Intermediate
- Per week: 3-4
- Workouts in cycle: 6
- Weeks: 4
- Exercises: 36
For people who already know the basic lifts and have trained for at least a couple of months: higher volume, with supersets.
Workouts in this program
1. Glutes and quads
6 exercises, 55 min, about 420 kcal
2. Glutes and hamstrings
6 exercises, 60 min, about 450 kcal
3. Upper body
8 exercises, 65 min, about 410 kcal
4. Glutes and quads
6 exercises, 55 min, about 425 kcal
5. Glutes and hamstrings
6 exercises, 60 min, about 440 kcal
6. Upper body
8 exercises, 65 min, about 405 kcal
Exercises marked "superset" are done as a pair, back to back, with no rest in between.
How to follow it
Do the workouts in order. If you miss a day, just continue with the next workout. Pick a weight where the last two reps are hard but your form holds. When every set feels easy, add weight next time. The app remembers your weights for each exercise and suggests where to start.
This program is ready in the app
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