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Strong Curves - Gluteal Goddess
AUTOPLAY
General
Intermediate
Barbell
Plan Details
The Strong Curves - Gluteal Goddess routine by angiemuhl is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Workout A (1-4)
Est. 0 min
9 exercises
Barbell Glute Bridge
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Bench Squat
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Hip Abduction
1 Set x 20 Reps
Plank
1 Set
Side Plank
1 Set x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Day 3
Workout B (1-4)
Est. 0 min
9 exercises
Foot Elevated, Single-Leg Glute Bridge
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 20 Reps
Barbell Military Press
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Straight Leg Sit-Up
3 Sets x 8 Reps
Plank
1 Set
Side Plank
1 Set x 8 Reps
Day 5
Workout C (1-4)
Est. 0 min
8 exercises
Barbell Hip Thrust
3 Sets x 20 Reps
Cable Standing Row
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 5 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Cable Hip Abduction
1 Set x 20 Reps
Rope horizontal chop
1 Set x 10 Reps
Plank
1 Set
Day 8
Workout A (5-8)
Est. 0 min
9 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Side Lying Abduction
1 Set x 8 Reps
Bench Plank
2 Sets
Side Plank
1 Set
Day 9
Workout B (5-8)
Est. 0 min
8 exercises
Single-Leg Glute Bridge
3 Sets x 8 Reps
Negative Chin Up
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Kettlebell Military Press
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Side lying clam
1 Set x 8 Reps
Plank
1 Set
Side Plank
1 Set
Day 10
Workout C (5-8)
Est. 0 min
8 exercises
Barbell hip thrust (rest pause method)
3 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Heels Elevated Dumbbell Goblet Squat
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Kettlebell Swings
3 Sets x 8 Reps
Cable hip adduction
2 Sets x 8 Reps
Straight-leg sit-up
1 Set x 8 Reps
Cable Rotary Hold
1 Set x 8 Reps
Day 11
Workout A (9-12)
Est. 0 min
8 exercises
Barbell hip thrust (rest pause method)
3 Sets x 10 Reps
Barbell Inverted Row
3 Sets x 12 Reps
Barbell Zercher Squat
3 Sets x 10 Reps
Elevated Push-Up
3 Sets x 20 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
X-band walk
3 Sets x 20 Reps
Dumbbell Swiss ball crunch
1 Set x 20 Reps
Band rotary hold
1 Set
Day 12
Workout B (9-12)
Est. 0 min
8 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Deficit dumbbell Bulgarian split squat
3 Sets x 10 Reps
Cable hip rotation
1 Set x 15 Reps
Half-kneeling cable anti-rotation press
1 Set x 12 Reps
Parallel pull up
3 Sets x 3 Reps
Body saw
3 Sets x 15 Reps
Barbell hip thrust (constant tension method, no stopping)
3 Sets x 30 Reps
Gliding leg curl
2 Sets x 15 Reps
Day 13
Workout C (9-12)
Est. 0 min
8 exercises
Single-arm dumbbell military press
3 Sets x 15 Reps
Landmine
1 Set x 12 Reps
Dumbbell step up reverse lounge combo
3 Sets x 15 Reps
Dumbbell chest supported row
3 Sets x 12 Reps
Side lying hip raise
1 Set x 30 Reps
American hip thrust
3 Sets x 5 Reps
Single-leg back extension
3 Sets x 15 Reps
Hanging Leg Raise
1 Set x 20 Reps
Day 14
Optional / Supplemental
Est. 0 min
0 exercises
This day is empty
