ApexBuild
BodybuildingThis program is designed primarily for women and aims to strengthen and enhance the glutes, as well as overall upper body strength. It's a 6-week program and can be considered as a continuation of the "Booty Boost" program,
4 sessions per week
Must use App app to view and log training
Program Training
A
Stair Climber walk
1 x 10:00
B
Warm up before legs
C
Sumo Deadlift
6, 5, 4
D
Hip Thrust
10, 8, 8, 6
E
Bulgarian Split Squat
10, 8, 8
F
Cable Glute Kickback
3 x 12
G1
Bicycle Sit-Ups
3 x 20
G2
Hip Bridge Hold
3 x 0:30
G3
Front Plank on Elbows
3 x 0:30
A
Cardio
1 x 20:00
B
Strict Press
10, 8, 8
C
Lat Pulldown
10, 10, 8, 8
D1
Push-Up
3 x 10
D2
DB Lateral Raise
12, 10, 10
E1
Rope Face Pull
3 x 15
E2
Dip
3 x 10
F
Pull-Up
12, 10, 10
G
Walk
1 x 10:00
A
Warm up before legs
B
Back Squat
10, 8, 6
C
Step-Ups
12, 10, 10
D
Goblet Squat
3 x 10
E
Glute Bridge Hold with DB
12, 10, 10
F
Lunges (Walking)
3 x 12
G1
Crunches
20, 15, 15
G2
Banded Split Stance Pallof Press
3 x 10
G3
Hanging Knee Raise
3 x 12
H
Treadmill Work
1 x 15:00
A
Stair Climber walk
1 x 15:00
B
Incline DB Bench Press
12, 10, 8
C1
Barbell Bicep Curl
3 x 10
C2
DB Tricep Extension
3 x 10
D
Push-Up
3 x 8
E
Single Leg RDL
3 x 10
F
GHD nordic hamstring curl
3 x 0:30
G
Seated Single Leg Press
15, 12, 12
H
DB Curtsy Lunges
3 x 12
