PowerbuildingGlutes: Training by Ronnie Gray in TrainHeroic

Risen Nutrition & Wellness

Bodybuilding, Strength & Conditioning, Powerlifting

Coach

Ronnie Gray

Thank you for trusting Risen Nutrition with your training programming! This program is Primarily geared towards Figure/Bikini/Physique Athletes who are also interested in getting stornger in the Big 3 lifts: Squat, Bench and Deadlift will be the core focus lifts while also focusing on developing strong and toned glutes ( booty :) This program averages 5 training days a week, with a 4 week cycle that can be repeated many times while still obtaining progress, especially for beginners to weightlifting! Subscribers to this program also get 1 year of access to Train Heroic web app!

Features
5 sessions per week
Must use App app to view and log training
Program Training

$59

Get PowerbuildingGlutes

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Your training program is at your fingertips with a step by step guide, all through an app.

Equipment

Recommended

For success in this program you will need a standard gym that has facilities for deadlifting. Free weights are necessary to properly complete this program!

Sample Week

Week 1 of 4-week program

Sunday

Wendler SquatGlutes1.1

Stairmaster

1 x 5:00

Back Squat

6 x 5 @ 40, 50, 60, 65, 75, 85 %

Romanian Deadlift

4 x 8

DB Front Rack Walking Lunge

3 x 12

Glute Bridge

3 x 15

Curtsy Lunge

3 x 12

Side Lunges

3 x 15

Monday

Wendler BenchShoulders1.1

Rowing

1 x 5:00

Bench Press

6 x 5 @ 40, 50, 60, 65, 75, 85 %

Seated DB Press

4 x 8

Incline DB Bench Press

3 x 12

DB Front Raise

3 x 15

Barbell Upright Row

3 x 12

DB Tricep Extension

3 x 15

Tuesday

REST DAY

Foam Roll

1 x 5:00

Stretch

1 x 20:00

Wednesday

Wendler BackRearShoulders1.1

Rowing

1 x 5:00

Deadlift

6 x 5 @ 40, 50, 60, 65, 75, 85 %

T Bar Rows

4 x 8

Straight Arm Pulldown

3 x 15

Lat Pulldown

3 x 12

Barbell Upright Row

3 x 12

Barbell Bicep Curl

3 x 15

Band Face Pull

3 x 15

Thursday

PowerbuildingGlutes: Glutes1.1

Stairmaster

1 x 5:00

Conditioning

Banded Glute Circuit 1

3 Rounds with 1 minute rest in between each round: - 20 x Banded Glute/Ham Raises - 20 x Banded 1 Leg Glute Raises from floor - 20sec Banded Glute Bridge Hold from floor

Conditioning

Glute Circuit 1

3 x Giant sets, 60 second rest after each round: - 20 x Hip Adduction Machine - 20 x Hip Abductor Machine - 20 x Wide Stance KB Squats

Superman

3 x 15

Side Plank with Banded Clamshell (Dynamic)

3 x 15

Friday

PowerbuildingGlutes: Week 1 Day 6

Rowing

1 x 5:00

Bent Over Row