Alex's 4 Day Glute Plan
moses_pressley avatar moses_pressley
Apr 22nd 2023
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Alex's 4 Day Glute Plan

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3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This group of workouts will have your but looking bigger and you will feel better from the progress you can make

Workout Day #2  5 exercises, 31 mins
Machine Single-Leg Press exercise demonstration
Machine Single-Leg Press

3x8 reps • 60s

rest: 60s audio icon
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Barbell Hip Thrust exercise demonstration
Barbell Hip Thrust

3x8 reps • 60s

rest: 60s audio icon
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Barbell Glute Bridge exercise demonstration
Barbell Glute Bridge

3x8 reps • 60s

rest: 60s audio icon
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Glute Kickback exercise demonstration
Glute Kickback

3x8 reps • 60s

rest: 60s audio icon
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Leg Pull-In exercise demonstration
Leg Pull-In

3x8 reps • 60s

rest: 60s audio icon
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Workout Day #3  4 exercises, 25 mins
Machine Single-Leg Press exercise demonstration
Machine Single-Leg Press

3x8 reps • 60s

rest: 60s audio icon
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Smith Machine Split Squat exercise demonstration
Smith Machine Split Squat

3x8 reps • 60s

rest: 60s audio icon
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Glute Kickback exercise demonstration
Glute Kickback

3x8 reps • 60s

rest: 60s audio icon
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Reverse Crunch exercise demonstration
Reverse Crunch

3x8 reps • 60s

rest: 60s audio icon
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Workout Day #4  4 exercises, 25 mins
Air Bike exercise demonstration
Air Bike

3x8 reps • 60s

rest: 60s audio icon
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Glute Kickback exercise demonstration
Glute Kickback

3x8 reps • 60s

rest: 60s audio icon
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Single-Leg Glute Bridge exercise demonstration
Single-Leg Glute Bridge

3x8 reps • 60s

rest: 60s audio icon
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Bodyweight Lunge exercise demonstration
Bodyweight Lunge

3x8 reps • 60s

rest: 60s audio icon
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