Glute Workout Routine

Have you always wanted firm, strong and sculpted glutes, hamstrings and lower back?

By following the training methods and exercises created for this routine, you will be able to build better glutes that you have desired.

Why This Routine Works

This routine has been designed to incorporate traditional weight lifting movements along with fast twitch motions to stimulate the upper leg and glute muscle fibers for growth.

Such traditional exercises include the barbell and dumbbell deadlift, squat and lunges. These are coupled with fast twitch motions of the bridge, pull through and freehand jump squat to stimulate the smaller muscles for growth and development.

Along with training through various motions to stimulate the glute fibers, you will also be strengthening your hamstrings and back muscles to develop a fuller lower physique.

You will follow this workout program for 4 -6 weeks to ensure optimal development and building of your glute muscles.

Workout Day Split

Day 1 - Glute Workout

Day 2 - Cardio

Day 3 - Glute Workout

Day 4 - Glute Workout

Day 5 - Cardio

Glute Workout Training Stats

Day 1 Total Workout Time : 20 Minutes
Day 1 Total Rest Time : 17 Minutes

Day 2 Total Workout Time : 30 Minutes

Day 3 Total Workout Time : 24 Minutes
Day 3 Total Rest Time : 21 Minutes

Day 4 Total Workout Time : 26 Minutes
Day 4 Total Rest Time : 26 Minutes

Day 5 Total Workout Time : 30 Minutes

Equipment Used

• Bench
• Barbell
• Weight Plates
• Dumbbell
• Squat Rack or Machine Rack
• Cable Machine

Nutrition

• Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter

• Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast,

Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber.

As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet.

Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building.

Notes

• You can add in some warm-up sets into each workout to loosen up your muscles

Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part.

With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.