Glutes builder plan: Azusa Sakai - JEFIT

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Glutes builder plan: Azusa Sakai - JEFIT

Glutes builder plan: Azusa Sakai banner

Glutes builder plan: Azusa Sakai

AUDIO TIP

Bulking

Intermediate

Body

Plan Details

The Glutes builder plan: Azusa Sakai routine by david.knejfl is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Push / Pull / Legs and Glutes / Cardio

Routine detail

Any

Legs and Glutes

Est. 74 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

4 Sets x 8 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

4 Sets x 8 Reps

Kneeling Hip Extension Demonstration

Kneeling Hip Extension

4 Sets x 8 Reps

Fire Hydrant Demonstration

Fire Hydrant

4 Sets x 8 Reps

Any

Pull: Back and Biceps

Est. 82 min

10 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Superman Demonstration

Superman

4 Sets

Plank Demonstration

Plank

4 Sets

Side Bridge Demonstration

Side Bridge

4 Sets

Leg Pull-In Demonstration

Leg Pull-In

4 Sets x 8 Reps

Any

Push: Chest, Shoulders, Triceps

Est. 86 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Machine Seated Tricep Dip Demonstration

Machine Seated Tricep Dip

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 8 Reps

Frog Sit-Up Demonstration

Frog Sit-Up

4 Sets x 8 Reps

Oblique Crunch Demonstration

Oblique Crunch

4 Sets x 8 Reps

Crunch Demonstration

Crunch

4 Sets x 8 Reps

Toe Touches Demonstration

Toe Touches

4 Sets x 8 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

4 Sets x 8 Reps

Any

Legs and Glutes

Est. 74 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

4 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

4 Sets x 8 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

4 Sets x 8 Reps

Kneeling Hip Extension Demonstration

Kneeling Hip Extension

4 Sets x 8 Reps

Fire Hydrant Demonstration

Fire Hydrant

4 Sets x 8 Reps

Any

Legs and Glutes

Est. 68 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 8 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Kneeling Hip Extension Demonstration

Kneeling Hip Extension

3 Sets x 8 Reps

Fire Hydrant Demonstration

Fire Hydrant

3 Sets x 8 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

4 Sets x 10 Reps