The Armoury
Strength & ConditioningGlute focused 4 day per week program.
Includes a mixture of barbells, machines, and dumbbells.
This is a gym based program for those wanting to develop strong and full glutes.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Glute Medius Kickback
3 x 24 @ 7
A2
DB Reverse Lunge (Front Foot Elevated - Glute focused)
3 x 24 @ 7
B1
Hip Abduction (Machine)
3 x 15 @ 7
B2
Copenhagen Plank
@ 0:20
C
Low-Incline Bench Press
3 x 12 @ 7
D1
Single Arm Cable Y Raise
3 x 12 @ 5
D2
Single Arm Tricep Cable Extension
3 x 24 @ 7
A
Chin-Up
3 x MAX
B
Sumo Romanian Deadlift
3 x 10 @ 7
C
Bulgarian Split Squat
3 x 20 @ 7
D
Glute Step Down
3 x 16 @ 7
E
Seated Leg Curl
3 x 12 @ 7
A
Hip Thrust
3 x 12 @ 7
B
DB Romanian Deadlift (RDL)
3 x 12 @ 7
C
Glute Focused Reverse Lunge
3 x 20 @ 7
D
Single Arm Lat Pulldown
3 x 24 @ 7
E
Single Arm DB Row
3 x 20 @ 7
F
Cable rear delt fly
3 x 12 @ 7
G
DB Bicep Curls
3 x 20 @ 7
A
Pendulum squat
3 x 12 @ 7
B
Leg Extension
3 x 15 @ 7
C
Front Foot Elevated Split Squat (Quad Focused)
3 x 20 @ 7
D
Cossack Squat
3 x 20 @ 7
E
Hamstring Bridge on Foam Roller
3 x 15 @ 7
