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Get Dummy Thicc ?
General
Intermediate
Machine strength
Plan Details
The Get Dummy Thicc ? routine by gtflarend is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
The routine for building the perfect peach! It’s composed of both heavy compound lifts and lighter moves conducted to failure. You’ll note that Thursday is not included in this plan, that is because it’s a steady state cardio followed by an ab circuit to keep your waist toit. Saturday and Sunday are active rest days where I’d encourage yoga or a long walk to keep your legs loose. Please note that this routine is just what works for me, and every body is different and may not respond in the same way.
Routine detail
Mon
Heavy Compound
Est. 60 min
10 exercises
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Split Squat
3 Sets x 8 Reps
Barbell Butterfly Hip Thrusts
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Standing Hip Abduction
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Donkey Kicks
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Tue
Upper Body and Abs
Est. 56 min
12 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Tricep Pushdown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Decline Bench Press
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Spidermans
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Side Crunch
3 Sets x 8 Reps
Alternating Leg Raise
3 Sets x 8 Reps
Wed
Resistance Band Circuit
Est. 26 min
9 exercises
Banded Squat
2 Sets x 8 Reps
Banded Standing Abduction
2 Sets x 8 Reps
Banded Abduction
2 Sets x 8 Reps
Banded Donkey Kicks
2 Sets x 8 Reps
Banded Lying Abduction
2 Sets x 8 Reps
Banded Hip Thrust w/ Abduction
2 Sets x 8 Reps
Banded Fire Hydrants
2 Sets x 8 Reps
Banded Single Leg Glute Bridge
2 Sets x 8 Reps
Banded Crab Walks
2 Sets x 8 Reps
Fri
BOOTY
Est. 49 min
9 exercises
Split Squat
3 Sets x 8 Reps
Barbell Butterfly Hip Thrusts
3 Sets x 8 Reps
Cable Standing Hip Abduction
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Donkey Kicks
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
