Glute Gains
KFFIT
Bodybuilding, Women's TrainingThis is a 5-day body-part strength training program designed to put some mass on dat ass!
You'll LOOK and FEEL strong.
You'll build confidence, showing yourself just how much YOU are capable of.
And importantly, you'll build a feminine hourglass shape, and glutes that could crush the souls of those who have wronged you.
If you're ready to commit to the next 8 weeks of gains, and you're willing to put in the work to get there, you're in the right place!
A
Barbell Back Squat
10, 6, 4, 3, 4, 6
B
Barbell Hip Thrust
4 x 10
C
Glute-focused Split Squat
10, 7, 7, 6
D
Glute-focused Leg Press
4 x 10
E
Glute Kickback
4 x 12
A
1-Arm DB Row
15, 10, 10, 8
B
Lat Pulldown
12, 12, 12, 5
C
Single Arm Lat Pull Down
3 x 15
D
Seated Cable Face Pull - Rope
15, 10, 10, 8
E
Cable Single Arm Rear Delt Fly
3 x 20
F
Cable Lat Pushdown
4 x 12
A
Trap Bar Deadlift Hip Dominant
10, 6, 4, 3, 4, 6
B
Barbell Hip Thrust
10, 10, 12, 12
C
Dumbbell RDL
4 x 10
D
Glute Focused Back Extensions
3 x 15
A
Lat Pulldown
12, 12, 12, 5
B
Standing Single Arm Shoulder Press
15, 10, 10, 10
C
Single Arm Front Dumbbell Raises
3 x 20
D
Lateral Dumbbell Raises
3 x 10
E
Seated Cable Row (wide Grip)
4 x 12
F
Seated Cable Row (neutral Grip)
12, 12, 10, 10
G
Rear Delt Flyes
3 x 15
A
Barbell RDL
10, 6, 4, 3, 4
B
Barbell Hip Thrust
10, 10, 8, 8, MAX
C
Glute-focused Split Squat
10, 7, 7, 6
D
Standing Cable Kickbacks/Abduction
20, 15, 20, 15
