Jesi's 5 Day Glute Plan

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4 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Day #1: Lower Body 4 exercises, 38 mins

Day #2: Chest and Triceps 7 exercises, 52 mins

Barbell Bench Press	3x8 reps • 60s	rest: 120s
Barbell Incline Bench Press	3x8 reps • 60s	rest: 120s
Dumbbell Bench Press	3x10 reps • 60s	rest: 120s
Dumbbell Seated Tricep Press	3x10 reps • 60s	rest: 120s
Stability Ball Weighted Sit-Up	3x12 reps • 60s	rest: 0s
Parallel Bar Leg Raise	3x15 reps • 60s	rest: 0s
Air Bike	3x15 reps • 60s	rest: 120s

Day #3: Back 4 exercises, 43 mins

Day #4: Shoulders 7 exercises, 47 mins

Dumbbell Seated Shoulder Press	3x8 reps • 60s	rest: 120s
Barbell Bench Press (Close Grip)	3x10 reps • 60s	rest: 120s
Dumbbell Lateral Raise	3x10 reps • 60s	rest: 120s
Dumbbell Seated Bent-Over Reverse Fly	4x8 reps • 60s	rest: 0s
Stability Ball Weighted Sit-Up	3x12 reps • 60s	rest: 0s
Parallel Bar Leg Raise	3x15 reps • 60s	rest: 0s
Air Bike	3x15 reps • 60s	rest: 120s

Day #5: Legs and Glutes 4 exercises, 40 mins

Barbell Hip Thrust	3x10 reps • 60s	rest: 180s
Barbell Squat	3x8 reps • 60s	rest: 120s
Barbell Bulgarian Split Squat	3x10 reps • 60s	rest: 120s
Machine Seated Leg Curl	3x10 reps • 60s	rest: 120s