Forest City Personal Training

Coach
Jim Blair

This Glute Development Program is a fantastic program for athletes looking to enhance their main lifts, enjoy pain free movement and of course, aesthetics.

The plan consists of 3 lower body and 2 upper body workouts. Each lower body training day will hit all aspects of the legs with a glute focus. In this program, the athlete will be exposed to a mix of low and high-volume sets.

If you're not a fan of traditional conditioning, then this program is for you.  Because of the limited rest and high volume, you'll be sweating and working hard in no time.

FCPT athletes routinely use this program during their breaks between longer programs.

Program Specs:
Skill Level – Beginner to Intermediate

Setting – Home or Gym

Recommended Equipment – Barbell, KB/DB, Strength Bands, Booty Band, Step/Box, SwissBall, Bosu/GHR

Focus – Functional movement, strength, hypertrophy, aesthetics

Training Days per Week – 5 Program Length - 6 Weeks, can be repeated if desired.

Features

6 weeks

5 sessions per week

Must use TrainHeroic app to view and log training

Features
5 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Foundational Training

A1

Foam Roll Quads

1 x 30

A2

Half Kneeling Hip Flexor Stretch

1 x 30

A3

McGill Bird Dog

1 x 8

A4

Single Leg Elevated Glute Bridge

1 x 8

A5

Alternating Forward Lunge with Overhead Reach

1 x 6

A6

Explosive Jump Squat

1 x 5

B1

Modified Side Plank with Abduction

1 x 8

B2

Plank with Leg Extension

1 x 8

B3

3 Way Seated Banded Hip Abduction

1 x 30

C1

Back Squat

1 x 15

C2

Back Squat

1 x 10

C3

Back Squat

1 x 7

D

Back Squat

4 x 5

E

Barbell Glute Bridge

3 x 15

F

FFE Split Squat with Forward Lean

3 x 10

G

Swiss Ball Hamstring Curl

3 x 12

H1

Side Plank Rotation

2 x 8

H2

Back Extension

2 x 10

Conditioning

I

Glute Burnout Circuit #1

All exercise are banded. Use 2 bands if you're able (1 above the knee and 1 below). 10 Glute Bridge (with 3s pause at the top) 10 Squat (with 3s pause at the bottom) 10 Lateral Walk (per direction) 15 Quaduped Hip Extension (per side) 15 Standing Hip Extension + Abduction (per side) 30 Seated 3 Way Abduction (per position) 10 Kneeling Hip Hinge

Monday
Upper Pull

Prep

A

Shoulder Warmup Circuit

10 Face Pulls 10 Up/Overs 10 Pull Aparts 10 Trap 3 Raises 10 Serratus Punches

B

Lat Pulldown

3 x 12

C

Chest-Supported DB Row

3 x 10

D1

Chest Supported Reverse Fly

3 x 10

D2

Cable Face Pull

3 x 12

E1

EZ Bar Curl

2 x 10

E2

Rope Hammer Curl

2 x 10

Conditioning

F

Ab Finisher 1

30s of each with no rest between Repeat 3x's High to Low Plank Hanging Running Man

Wednesday
Foundational Training

A1

Foam Roll Quads

1 x 30

A2

Half Kneeling Hip Flexor Stretch

1 x 30

A3

McGill Bird Dog

1 x 8

A4

Single Leg Elevated Glute Bridge

1 x 8

A5

Alternating Forward Lunge with Overhead Reach

1 x 8

A6

Explosive Jump Squat

1 x 5

B1

Modified Side Plank with Abduction

1 x 8

B2

Plank with Leg Extension

1 x 8

B3

3 Way Seated Banded Hip Abduction

1 x 30

C1

Barbell Hip Thrust

1 x 20

C2

Barbell Hip Thrust

1 x 15

D1

Russian KB Swing

3 x 5

D2

Barbell Pause Hip Thrust

3 x 10

E1

Goblet Squat with Booty Band

3 x 15

E2

Lateral Toe Taps

3 x 15

F

Calf Raise

3 x 15

G

DB Farmer's Walk

2 x 20

Conditioning

H

Glute Finisher 1

Perform 30s of each with no rest in between. Repeat 3x Frog Pumps Lateral Band Walk (torso forward lean)

Thursday
Upper Push

Prep

A

Shoulder Warmup Circuit

10 Face Pulls 10 Up/Overs 10 Pull Aparts 10 Trap 3 Raises 10 Serratus Punches

B

Incline Plyo Pushup

2 x 8

C

DB Floor Press

3 x 10

D1

Standing DB Press

4 x 8

D2

Banded Lateral Raise

4 x 30

E1

Cable Overhead Tricep Extension

2 x 12

E2

Tricep Cable Kickback

2 x 12

Conditioning

F

Ab Finisher 2

Perform 30s of each exercise in order. No rest between exercises. Repeat 2x's Cable Crunch Reverse Crunch with Leg Lift Russian Twist with Plate MB Jack Knives Side Plank

Friday
Foundational Training

A1

Foam Roll Quads

1 x 30

A2

Half Kneeling Hip Flexor Stretch

1 x 30

A3

McGill Bird Dog

1 x 8

A4

Single Leg Elevated Glute Bridge

1 x 8

A5

Alternating Forward Lunge with Overhead Reach

1 x 8

A6

Explosive Jump Squat

1 x 5

B1

Modified Side Plank with Abduction

1 x 8

B2

Plank with Leg Extension

1 x 8

B3

3 Way Seated Banded Hip Abduction

1 x 30

C

Reverse Lunges

3 x 10

D1

Cable Pull Through

3 x 15

D2

Single Leg Elevated Glute Bridge

3 x 10

E

Lateral Band Walk

2 x 40

F

Frog Pumps

2 x 30

G

Back Extension (Rounded Back)

2 x 15

Conditioning

H

Glute Finisher 4

Perform 30s of each with no rest in between. Repeat 3x Lateral Band Walk (torso forward lean) Feet Elevated Banded Glute Bridge Abductions B-Stance Banded Glute Bridge (each side) Lateral Band Walk (torso upright) 30 Feet Elevated Banded Glute Bridge Lateral Band Walk (torso forward lean)

Glute Development Program