ApexBuild
Women's Training, Weightlifting, BodybuildingThis program is primarily designed for women. It focuses on strengthening and enhancing the glutes while also building overall strength. It's a 4-week program with 4 weekly workouts, ideal for those looking to achieve a stronger booty and overall strength
4 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Warm up for Glute Workout
3 Rounds slowly of: A) 3 min walk/bike on treadmill B) 12 Air squats C) 12-15 Banded Clam Shell
B
Back Squat
8, 6
C
Wide Stance Romanian Deadlift
3 x 10
D
Barbell Walking lunges
3 x 15
E
Cable Glute Kickback
3 x 15
F
Lying Hamstring Dumbbell Curls
10, 8, 8
G
Calf Raise
3 x 30
H1
Bicycle Sit-Ups
3 x 20
H2
KB Russian Twist
3 x 20
A
Foam Roll
@ 5:00
B1
Seated Dumbbell Shoulder Press
10, 8, 8
B2
DB Lateral Raise
3 x 12
C
Bent-Elbow Dumbbell Lateral Raise
3 x 8
D
Lat Pulldown
3 x 12
E
Seated Cable Row
3 x 12
F
Rope Face Pull
20, 18, 16
G1
Front Plank on Elbows
3 x 1:00
G2
Med Ball Toe Touch
3 x 20
H
Stair Climber walk
1 x 12:00
A
Leg Press
4 x 10
B
Cable Squat pull Through
10, 10, 12, 12, 15
C1
Cable Glute Kickback
3 x 20
C2
Machine Hip Abduction
3 x 30
D
Calf Raise
3 x 30
E1
Roman Chair Leg Raises
3 x 25
E2
Front Plank on Elbows
1:00, 0:45, 0:45
A
Agile 8
B
Deadlift
2 x 8
C
Romanian Deadlift
3 x 12
D
Row in Machine
3 x 12
E
DB Bench Press
3 x 12
F
Lat Pulldown
3 x 10
G
Machine shoulder press
3 x 10
H1
KB Russian Twist
3 x 20
H2
V-Ups
3 x 12
I
Stair Climber walk
1 x 15:00
