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Jesi's 5 Day Glute Plan
AUTOPLAYAUDIO TIP
Bulking
Beginner
Barbell
Plan Details
The Jesi's 5 Day Glute Plan routine by JonathanKha is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Body split workout with a focus on glute growth. 5 days split with abs trained twice a week. Sets and reps focused towards female musculature
Routine detail
Day 1
Day #1: Lower Body
Est. 39 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Day 2
Day #2: Chest and Triceps
Est. 53 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Stability Ball Weighted Sit-Up
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Day 3
Day #3: Back
Est. 43 min
4 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Day 4
Day #4: Shoulders
Est. 48 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Stability Ball Weighted Sit-Up
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Day 5
Day #5: Legs and Glutes
Est. 40 min
4 exercises
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
