Loading...
Glute-Focused 4-Day Plan for Women
AUDIO TIP
Bulking
Beginner
None
Plan Details
The Glute-Focused 4-Day Plan for Women routine by JefitTeam is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
4 days a week: two heavy lower-body days built around the hip thrust, squat and Romanian deadlift, plus two upper-body days that each end with one glute exercise, so glutes are trained every training day. Mon: Lower A: Glutes & Quads Tue: Upper A + Glutes Thu: Lower B: Glutes & Hamstrings Sat: Upper B + Glutes Rest: Wed, Fri, Sun Reps shown are the bottom of each range: add reps up to the top, then add weight. Stop most sets 1-2 reps short of failure. Full guide: jefit.com/blog/glute-workout-plan-for-women
Routine detail
Mon
Lower A: Glutes & Quads
Est. 0 min
5 exercises
Barbell Hip Thrust
4 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Tue
Upper A + Glutes
Est. 0 min
5 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Leg Kickback
2 Sets x 12 Reps
Thu
Lower B: Glutes & Hamstrings
Est. 0 min
4 exercises
Barbell Romanian Deadlift
3 Sets x 6 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Sat
Upper B + Glutes
Est. 0 min
5 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
2 Sets x 12 Reps
Cable Pull Through
2 Sets x 12 Reps