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Glutes
General
Intermediate
None
Plan Details
The Glutes routine by CharleneAPorginski is a 13 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Glutes
Routine detail
Mon
AB Shoulders
Est. 0 min
7 exercises
P-Shoulder Incline press
5 Sets x 30 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 15,10,10,10,8 Reps
Machine Reverse Fly
5 Sets x 25 Reps
Cable Front Raise
5 Sets x 8 Reps
A-Side delt raise
5 Sets x 30 Reps
DB partial side laterals
5 Sets x 30 Reps
Machine Deltoid Raise
5 Sets x 10 Reps
Mon
Shoulders
Est. 0 min
11 exercises
Dumbbell Reverse Fly
3 Sets x 20 Reps
6 ways
4 Sets x 10 Reps
Cable Upright Row
5 Sets x 10,10,10,10,0 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,8,10 Reps
2gm Dumbbell shrugs (traps)
3 Sets x 10 Reps
Barbell Incline Shoulder Raise
3 Sets x 10 Reps
2gm Landmine shoulder press
5 Sets x 6,6,8,8,7 Reps
Dumbbell Incline Shoulder Raise
4 Sets x 10,6,10,10 Reps
Magnificent 7
2 Sets x 70,0 Reps
Decline Bench Leg Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 6,6,0 Reps
Tue
AB Back
Est. 0 min
10 exercises
Dumbbell One-Arm Row
5 Sets x 10,12,10,10,10 Reps
Barbell Deadlift
5 Sets x 10,10,10,10,8 Reps
Cable wid grip row
5 Sets x 30 Reps
Cable wide grip row
5 Sets x 10,10,8,10,10 Reps
Cable Seated Row
5 Sets x 6,7,7,7,7 Reps
P-Lat Pull-down
5 Sets x 15,10,10,10,7 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10,6,7,6,10 Reps
H-Pull-down machine
5 Sets x 30 Reps
Extreme row
5 Sets x 10,12,10,10,10 Reps
T Bar Row
5 Sets x 10,10,10,10,7 Reps
Tue
Back
Est. 0 min
10 exercises
Machine Inverted Row
4 Sets x 6,6,7,7 Reps
Barbell Deadlift
5 Sets x 6,6,6,7,10 Reps
Smith Machine Deadlift
5 Sets x 10,8,8,8,10 Reps
Cable Seated Row
5 Sets x 8,7,7,7,7 Reps
Cable Rope Face Pull
5 Sets x 7,7,7,8,8 Reps
T Bar Row
5 Sets x 10,10,10,109,7 Reps
Magnificent 7
5 Sets x 70 Reps
Leg Raise
5 Sets x 25 Reps
Plank
5 Sets
Decline Crunch
5 Sets x 17,12,10,10,12 Reps
Wed
AB Glutes
Est. 0 min
12 exercises
Machine Leg Curl (Prone)
5 Sets x 12,6,6,6,8 Reps
Hack Squat - reverse position
5 Sets x 10,8,8,8,8 Reps
Hack Squat (Reverse Position)
5 Sets x 18,10,10,11,10 Reps
Leg press
5 Sets x 10,10,10,10,30 Reps
Machine Leg Extension
5 Sets x 10,10,8,12,10 Reps
Pendulum
5 Sets x 10 Reps
Hack Squat
3 Sets x 8 Reps
Machine Hip Abduction
5 Sets x 10,12,12,10,10 Reps
Machine Hip Adduction
5 Sets x 10,12,12,15,10 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 20 Reps
Barbell Squat
5 Sets x 6,8,8,8,8 Reps
Wed
Glutes
Est. 0 min
8 exercises
Smith Machine Hack Squat
5 Sets x 10,10,10,10,6 Reps
Smith Machine Front Squat
2 Sets x 10 Reps
Smith Machine Squat
2 Sets x 25 Reps
Machine Calf Raise
4 Sets x 20 Reps
Dumbbell Walking Lunge
4 Sets x 20,20,20,12 Reps
Bodyweight Sumo Squat
3 Sets x 10,10,30 Reps
Machine Leg Press
5 Sets x 10,10,10,10,8 Reps
Bodyweight Wall Squat
5 Sets x 30,35,42,45,45 Reps
Wed
Glutes
Est. 0 min
7 exercises
Bulgarian Split Squat
5 Sets x 8 Reps
Cable Quadruped Glute
4 Sets x 10 Reps
Deadlift
5 Sets x 30 Reps
Goblet squat
3 Sets x 10 Reps
Side-Lying Clam Raise
3 Sets x 8 Reps
Single-leg Hip Thrust
3 Sets x 8 Reps
Barbell Hip Thrust
5 Sets x 10,10,10,30,30 Reps
Thu
OPEN
Est. 0 min
0 exercises
This day is empty
Fri
Triceps 5,10,20
Est. 0 min
13 exercises
Cable Rope Pull-Through
5 Sets x 10 Reps
Javelin Press
5 Sets x 10 Reps
Cable Lying Tricep Extension
4 Sets x 10 Reps
EZ Bar Tricep Extension
5 Sets x 10,10,10,10,15 Reps
Bench Dips
4 Sets x 10 Reps
Cable Bicep Curl
5 Sets x 10 Reps
Lean-Forward EZ Bar Curl
4 Sets x 10,10,10,30 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 6,6,0,0 Reps
Crunch
3 Sets x 30,25,25 Reps
Magnificent 7
1 Set x 70 Reps
Decline Crunch
3 Sets x 17,12,10 Reps
EZ Bar Close Grip Curl
5 Sets x 10 Reps
Fri
AB Arms
Est. 0 min
11 exercises
Cable Bicep Curl
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 15,12,8,8,12 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Bench Dip
4 Sets x 10,10,15,10 Reps
Barbell Preacher Curl
5 Sets x 10,10,6,2,0 Reps
EZ Bar Tricep Extension
5 Sets x 10,10,10,10,15 Reps
Hanging Leg Raise
3 Sets x 6,6,0 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 10 Reps
Leg Raise
3 Sets x 25 Reps
Decline Crunch
4 Sets x 17,12,10,10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 20,12,6,6,6 Reps
Sat
AB Quads
Est. 0 min
13 exercises
Pendulum
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 12,6,6,6,8 Reps
Machine Seated Leg Curl
5 Sets x 12,12,10,10,6 Reps
Hack Squat 1 & 1/2
5 Sets x 10,10,10,8,10 Reps
Hex squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Glute kick back
5 Sets x 10 Reps
Machine Hip Adduction
5 Sets x 10,12,12,15,10 Reps
Machine Hip Abduction
5 Sets x 10,12,12,10,10 Reps
1gm Leg press
4 Sets x 10,10,12,12 Reps
Machine Calf Raise
4 Sets x 20 Reps
Decline Crunch
4 Sets x 17,12,10,10 Reps
Sat
Glutes
Est. 0 min
7 exercises
Barbell Hip Thrust
3 Sets x 10 Reps
Goblet squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Cable Quardruped
3 Sets x 20 Reps
Single-leg Hip Thrust
3 Sets x 8 Reps
Side-Lying Clam Raise
5 Sets x 8,8,8,30,30 Reps
Bulgarian Split Squat
5 Sets x 8 Reps
Sun
Rest/ Magnificent 7
Est. 0 min
1 exercise
Magnificent 7
5 Sets x 70 Reps
