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Glut strength wks 1-4
General
Intermediate
Machine strength
Plan Details
The Glut strength wks 1-4 routine by pedrociriano is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
The exact days of each workout don’t matter, as long as you have at least 1 day of rest between each “lower body” day. If you are unable to train 5 days per week, you can eliminate 1 of the upper body workouts to bring it down to 4 days per week.
Routine detail
Mon
Lower body 1
4 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Squat with Narrow Stance
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Tue
Upper Body 1
5 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Wed
Lower Body 2
4 exercises
Smith Machine Split Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Thu
Upper Body 2
4 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Fri
Lower Body 3
Est. 0 min
0 exercises
This day is empty
